4.16.15 – WOD 


Athlete: Jason T. doing some Squat Therapy for warm up and activation. 




15 minute Flow for Quality:

20 second L-sit (accumulation) 

10 meter HS Walk 

10 One Legged Squats, 5 each side 

1 Rope Climb 


“Linda” for unbroken sets, then time, of:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift @ 1.5 x Bodyweight

Bench Press @ x Bodyweight

Power Clean @ .75 x Bodyweight 

Warm down:

6 minutes of light cardio 

3 x superset of:


15 Supermen w/ pause at extension



5 rounds for time of:

15 A-Squats

15 SDHP w/ KB

20 Lateral Jumps over Rogue block

15 DB Push Press

200 meter Run

Rest 1 minute

Warm down:

Same as CrossFit 

Mobility WOD:

2 min right calf stretch 

Jog 200m

2 min left calf stretch

Jog 200m

Kettlebell calf mash/plantar fascia 

It-band stretch 

Foam roll it band

Ankle gap and stretch with bands

Pec kettle bell smash

Overhead stretch front and back 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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