Put It Up CrossFit WOD for Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Daily Workout for Aug 20, 2019 en-us Tue, 20 Aug 2019 00:00:00 MST Tue, 20 Aug 2019 14:38:51 MST Put It Up CrossFit WOD for Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 METCON 8/20/19 Tue, Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Tue, 20 Aug 2019 00:00:00 MST Complete an AMRAP of the following triplet: 2 mins ON/1 min OFF x 6 sets:<br /><br />STO-5 reps <br />Burpee to Target-5 reps (TTB station)<br />TTB-5 reps<br /><br />Goal: 180+ Reps<br /><br />Tip: This triplet has a low rep scheme and some built in rest. You are meant to keep an aggressive pace while you are working. A good goal would be to match or beat what you hit set one for all six sets. Ideally your movements should be mostly unbroken. Scale as needed. <br /><br />Purple Rx+: 165#/115#<br />Blue Rx: 135#/95#<br />Orange Rx2: 115#/75#, sub KTC<br />Yellow Rx3: 75#/55#, sub Lying TTB<br />White MODWOD: 45#/35# or DB pair SKILL WORK 8/20/19 Tue, Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Tue, 20 Aug 2019 00:00:00 MST w/ a 15 min Timer complete the following:<br /><br />10-8-6-4-2:<br /><br />Weighted Pull Up<br /><br />*3-5 strict HSPU between each set.<br /><br />We are looking to complete our pull ups in a row, increasing in load each set. Record your HEAVIEST 2 set as your score. Break up the handstand push ups as needed. <br /><br />Purple Rx+: Use Rep Scheme of 10-8-6-4-2 on the HSPU and add a deficit as needed/as reps decrease.<br />Blue Rx: As written<br />Orange Rx2: Sub Band Assisted Strict Pull Up. Sub 5 pike push ups each set OR sub 1 Strict HSPU. <br />Yellow Rx3: Sub Lat Pulldown x 10 reps each set, Sub Strict DB Press (pair) SHRED 8/20/2019 Tue, Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Tue, 20 Aug 2019 00:00:00 MST WARM-UP: <br />2 minute warm-up on the bike <br />5 lateral step-ups R/L<br /> 10 box facing step-ups <br />5 box jumps <br /><br />15 banded good mornings <br /><br />spiderman to hammy <br />pigeon pose <br />pray pose to hammy <br />downward dog <br />upward dog <br />----------------------------<br /><br />WORKOUT: <br /><br />20-minute EMOM:<br /><br />ODD: Run 150 m <br />EVEN: 10 DB Deadlifts+10 Box Jumps<br /><br />REST 2 minutes...<br /><br />- with a 5 minute timer, collect as much time as possible in a weighted plank <br /><br />NOTE: Score as your total time on plank.<br />-------------------------<br />COOLDOWN: <br />- romwod WARM UP 8/20/19 Tue, Aug 20, 2019 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20190820 Tue, 20 Aug 2019 00:00:00 MST FOAM ROLL- Quads, Lats, Traps, Hamstrings, Calves<br /><br />GROUP WARM UP <br /><br />Shuttle Jog-1 min<br />Burpee Broad Jump (soft landing)-20 m <br />Bear Crawl-20 m <br />---------------------------------<br />Band Pull Apart-20 reps <br />Underhand Pull Apart-20 reps<br />Band Int/Ext Rotation-10 reps R/L<br />Band Press-10 reps <br />Band Front Raise-10 reps<br />Downward Dog Shoulder Tap-30 reps<br />Handstand Hold-30 secs<br />---------------------------------<br />Scap Pull-10 reps<br />Strict Pull Up-5 reps<br />Arch Hollows-10 reps<br />TTB-5 reps<br />---------------------------------<br />Press Complex-5 reps each<br />---------------------------------<br />Begin Skill Work<br /><br /><br />COOLDOWN<br /><br />Overhead Stretch-2 mins R/L<br />Lateral Band Opener-2 mins R/L