CrossFit WOD, February 20, 2020

WOD for 2.20.20

Warm-up
Metcon
10 Pass Throughs
10 Reverse Grip Pass Throughs
10 Overhead Squats with PVC
10 Prone Swimmers
10 Ostrich Walk Steps
10 Reps of the Idol Portal Swinging Hang Routine

Gymnastics
Metcon
3 Rounds
10 Strict Box Pike HSPU (see video in comments for progressions)
5 Strict Pull-Ups with a :03 eccentric on each rep
10 Strict Dips (use band to scale)

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Here is a demo video of how a box pike HSPU should look

You can scale up the movement by doing it on one leg.

If your’s don’t look like this then don better 🙂

Workout Of The Day
Bar Nate (AMRAP – Rounds and Reps)
AMRAP x 20
2 Bar Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (70/53 lbs)

MOD WOD is
AMRAP x 20
2 Chest To Bar Pull-Ups
4 Dips
8 KB Swings @ lesser weight

Coaches Note
According to BeyondTheWhiteBoard an 99th percentile score on Nate is 20 rounds, median score is 12.2. Your goal on whatever workout variation you pick should be to land between 12 and 20.