Tuesday 11.03.2020

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Warm-up Drills
I. Row 500m or Run 400m
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)

*Those who may benefit from remedial squat hold for a 30 seconds to 1:00 will be encouraged to do so with a light kb or db prior to movement warm-ups.

Movement Review & Preparation
2 Rounds of
3-5 x Pull-ups
5-7 x Push-ups
10 x Air Squats (to medball, no bouncing)

Five rounds, each for time of:
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (Butterfly)
50 x Air Squats

Rest precisely three minutes between each round.


  • This is a Benchmark WOD, it will be revisited so log your scores well, ninjas.
  • Scaling may include a reduced rep load, reduced rounds to be completed, and/or a combination of both.

Post times to comments.

Skill Development
Time Permitting/Optional training Post WOD
“Intro and Practical Application of the GHD for Hip & Back Extensions”
5 sets of 10-8-6-4-2 reps
*Between sets athletes should feel free to work short skill efforts for jump rope and static handstand holds.

The following movement descriptions are via CrossFit’s article on Glute-Ham Developer (GHD) exercises and points of performance for the posterior chain (the entire muscular back side.

The Hip Extension (see image 1 above)
“…The hip extension is a movement accessible to all. It teaches an athlete how to snap the hip open while maintaining a rigid, unchanging spinal position. As mentioned above, this action is the foundation of powerful athletic movement. Hip extension is what allows athletes to aggressively drive out of the bottom of a squat, elevate the bar in the Olympic lifts or propel the body in a box jump or broad jump…”

The Back Extension (see image 2 above)
“…The back extension is more challenging than the hip extension because it requires isolation of each individual vertebra. In contrast to the hip extension, the back extension requires the athlete to intentionally surrender the natural neutral position of the spine, rounding step by step from the neck to lower back. From the bottom position with the athlete’s torso approximately perpendicular to the floor, the athlete uses the spinal erectors to unfurl in reverse order, returning to a neutral position with the torso parallel to the floor…”


Samy Daghir

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