4/14/2020 Tuesday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City gets you outside today!

If you have access to a pull-up bar, even if you can't kip on it, you can replace any kind of hanging movement for the V-Ups if you prefer for the "At Home" WOD. So a TTB, Strict TTB, Active Hang to L, Knee Raises, etc. Do what's right for you!

WOD

"CFSC At Home"

3 RFT

800m Run

25 V-Ups

25 DB Facing Burpees

EC

1 mile Run (or walk)

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 14th here:

WOD

Deadlift

8 min EMOM

1 rep @ 85-90% (across)

+

3 RFT

800m Run

25 TTB

25 Bar Facing Burpees

NOTES

- Take a good amount of time to warm up to 85% of your 1RM Deadlift. If you're not feeling that for the day, take it down a little. If it's feeling EASY, and you think you can maintain it for the full EMOM, feel free to go upwards of 90%

- Ideally you stay at the same weight for all 8 reps

- Belt as you like

- This should be a good, solid pulling day. Strong technique, no form loss due to weight or it's too heavy.

- For the metcon, modify the TTB as needed to stay moving. Cap it at 30:00, so if you're not finished with Round 1 by the 10:00, or Round 2 by the 20:00, drop some reps.

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