Workout: Wednesday, Feb 13, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Double Under Clinic:
Saturday 2/16 @ 7:30 AM
Sunday 2/17 @ 9:30 AM

Power Bike
5 rounds:
40 sec max rep Power Cleans 135/95#
20 sec rest
40 sec max cal Assault Bike
20 sec rest
*score by total reps

Hang Power Cleans (choose weight; perfect mechanics)

Same as rx

Good Morning 4×12
15 min window:
Good Morning for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
*complete 15-20 tuck ups or toes to rings after each set of good mornings

There a few variations of the good morning that can be done to slightly change the muscles worked. Feel free to try these variations (please use the same variation for each set)

Wide stance: This activates the hamstrings and adductors more.
Narrow stance: This will put more emphasis on the glutes
Deeper knee bend: This variation allows you to use more weight and stresses the lower back more.
Seated: This is done on a bench and requires less weight. It focuses more on the isometric contraction of the lower back and core.