Events for December 2022

2015 Smackdown Workouts
October 22, 2015
Saturday, 10/24 – 2015 CrossFit DC Smackdown
October 23, 2015

IMG_8576

Warm-Up
3 Rounds of
10 Arm circles/direction
5 Hanging Scap Retractions
10 Band Good Mornings
5 Hips to Wall

Strength 1
EMOM for 12min (4x each):

A) 3-4 Ring I.Y.Ts
B) 5 Banded Scarecrows
C) 15 V-Ups

Strength 2: Pendlay Rows (25 Min)
Prep:
1 x 10 RDL w/ bar; then,
2 x 5 Pendlay Rows working up in wt

Work:
5 rounds of

5 Pendlay Rows (at same weight)
Max Strict Chin-Ups*
10 Hollow Rocks (scale to :10 hollow hold)
Rest ~1:30 between rounds

*scale chin-ups to 3-5 challenging band assisted Chin-Ups

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