CrossFit WOD, January 14, 2020


Box squat (6×4)
to plates

This is just like last week. One less set, one more rep. Try to get heavier than last week even with the added rep. Max of 15 min here.

Bulgarian Split squats (2×15)
With the back foot elevated, complete 15 bodyweight split squats per leg for two total sets. Rest between is limited to about 2 min aka no more than 5 min on this.

When doing this, resist the urge to add weight, rather move slow and controlled. Time under tension.

Metcon (Time)
2 Rounds for Time
20 Box Jumps 24/20
50 Wall Ball 20/14
20 Ring Dips/Box Dips
Time Cap of 10 Minutes

A time priority workout, we want to move into this workout with aggression. Chip away the box jumps at a steady pace. On the wall balls, ideally they are done in 1-2 sets, lower the weight of the ball to make that happen.
This is a fairly high number of ring dips, and somewhat new to CFR (I found more rings). There are multiple progressions we can use, but please no knees in bands, like the pull up, they only help at certain points making the rest of the movement weaker, perhaps try a toe point spot or between some boxes.