Announcements
Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat
Within 10 minutes:
1 Back Squat
*1 sec pause in the bottom
*Work to a tough, 9/10 RPE single for the day in less than 10 minutes.
Metcon (3 Rounds for weight)
Every 2 minutes, for 6 minutes (3 sets):
Back Squat (21X1 tempo)
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
*60,70,75% of your 1 rep back squat from above.
“Full Court Press” (Time)
8 Rounds for Time:
8 Shoulder to Overheads (115/80)
8 Box Jump Overs (24/20 inches)
Time Cap: 11 minutes
*Step down all reps
Masters RX: 105/75lb
Cashout If Time allows
Knee/Lower Leg Strength:
3 sets for quality:
3 Point Patrick Step-Ups: 3 reps/each position per side.
Side Plank Clamshell Iso Hold/side: 30 sec hold; 5 sec rest between every 10 seconds
–Rest as needed between each–
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (Checkmark)
6-10 Wall Facing 1/4 Piroettes
*accumulate 6-10 turns in each direction
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Extra Credit Part 2 (Checkmark)
2 alternating sets of:
1. Lateral Handstand Walk Against Walls 10 yards
Rest as needed
2. Offset Handstand Hold Against Wall for 30 seconds
Rest as needed
3. 3 Cartwheels
Rest as needed
4. Bridge Hold for 30 seconds
Rest as needed
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Extra Credit Part 3 (Checkmark)
Handstand Walk
6 sets of 25 feet
Rest 30 seconds between sets
*each set AFAP
*60 sec cap on each set if capabilities are lower.
