toes to bar Archives | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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Strength

Shoulder press: 3 rep max

Accessory

Skill: ring work

OR

Work: 15 3 point toes to bar
50 JM presses

WOD

As many rounds as possible in 10 mins: 
10 kettlebell swings 70/50
10 kettlebell shoulder to overhead (alternating arms)

Strength

Box back squat: 10 x 3 @ 60% 
Rest 30 seconds between sets

Accessory

Mobility: squat mobility

WOD

“Dirty 30” for time: 
30 front squats [50% BW][35% FS]
30 deadlifts [50% BW]
30 burpees
30 toes to bar
30 power cleans [50% BW]
30 shoulder to overhead [50% BW]
30 GHD sit ups
30 back squat [50% BW]
30 pull ups

 

Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

Skill 

Kettlebell swing

Handstand

Russian Lunge 

Rack jerk

WOD

500m row

15 chest to bar pull ups 

15 strict ring dips

15 lunges 45/25 (ea leg)

15 kettlebell swings 70/53

15 toes to bar

15 sumo deadlift high pull 

500m row

 

Strength

Weighted step ups: 3 sets of 8-10 reps each leg – work ups (record all three weights)

Rest 2 mins between sets

Conditioning 

12 min EMOM: 

Even – 10 kettlebell swings 70/53

Odd – 4-6 strict handstand push ups

Core

3 sets of 10 strict toes to bar (no kip)