Friday – 12/04

The Port

A very strength-based day today to end a cardio-heavy week of workouts. The clock will be running for this WOD simply so you know when to rest and re-start but this workout is for quality today and not for time. It’s easy, as CrossFitters, to get into the mindset of “as fast as possible,” all the time. But coming in and trying to push yourself to the limit day after day isn’t sustainable, as many of us who have been CrossFitting for a while have learned the hard way! Recovery suffers, your “go” gear goes missing for a little while, and mentally your workouts end up stressing you out, as opposed to making you feel better, healthier, happier. But slowing down some days does not mean you still aren’t working hard. Take this workout for example, “library” deadlifts, strict ring dips, and strict toes-to-bar, are very taxing in themselves. Think about the amount of time under tension, the difficulty of keeping movements strict, and the reps certainly aren’t small either.

Let’s come in today and challenge ourselves not with how high we can get our heart rates and how fast we can finish the workout, but rather how well we can move through these movements.


3 Rounds:
10t Unweighted SL RDL’s
5 Inchworm Push-ups
10 Scap Pull-Ups
:15 Active Bar Hang
:15 Top of Ring Dip Hold



1×2 @ 80%
1×2 @ 85-90%
1×2+ @ 95%
Last set is as many reps as possible w/o failure…no more than 4-6.
Percentages based off of 2RM.

Burn Strength

4 Rounds:
15 Banded Russian KBS
8e Lateral Box Step Downs (with weight in goblet position if possible)
1:00 Plank Hold
Rest 1:00 between rounds.


4 Rounds:
10 “Library” Sumo Deadlifts
15 Strict Ring Dips
10 Strict Toes-to-bar
Rest 1:00 between rounds.

Burn WOD

3 Rounds:
10 Sumo DL with 2 DB’s
10 Box Dips
10 Tuck-Ups
– Rest 2:00 –
3 Rounds:
10 Sumo DL with 2 DB’s
10 Floor Press
:30 Hollow Hold

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