Starting today, we will have a General Warmup (that you will do on your own) and a Specific Warmup (that will be done together after the coach explains the WOD). Feel free to add anything extra that you need to warmup in the “general” portion.
We will be maxing out this week and next. These maxes are not at any/all cost! You can also just find a heavy single for that day. We will be using these maxes to find percentages for the upcoming strength cycles, so if you miss a day please try to make it up on a Saturday.
Dakota Games Online Workouts will be done on Wednesday nights at 5:45pm. You must have a judge to submit a score, so try to make that time work! You will still be able to do the regularly programmed WOD at that time too!!
GENERAL WARMUP (this will stay the same for a month or two)
3 min Cardio
10 Leg Swings
10 Worlds Greatest
10 Air Squats
5 Inchworms
5 Burpees
15 Banded PullAparts
10 PVC Hip Hinge
10 PVC Passthroughs
10 PVC Dislocates
30 sec Prying Goblet Squat
SPECIFIC WARMUP
10 Body weight lunges
10 Scap Retractions
5 Kip Swings
3 Pull-ups
Barbell Warmup
STRENGTH
Take 20 minutes to establish a 1 Rep Max Back Squat
Then…
Front Squat
3×5
WOD
5 Rounds:
200m Run/250m Row
Back Rack Barbell Lunge
10 Pull-ups
*Each Round the lunges descend by 2 Reps (each leg), but weight goes up. Pull-ups stay the same
Rd 1: 10 Reps (each leg) @ 95/65
Rd 2: 8 Reps (each leg) @ 115/75
Rd 3: 6 Reps (each leg) @ 125/85
Rd 4: 4 Reps @ 145/95
Rd 5: 2 Reps @ 155/105
*Must be cleaned from the ground for Rx
MOBILITY
Foam roll quads
CrossFit Reserve 