4.18.24
/Metcon
12 min EMOM
1: 15 GHD Sit-ups
2: 2 Rope Climbs (RX+ Legless Rope Climbs)
3: 50 Double unders
Skill Development
Accumulate 3-minute Superman hold
Perform on floor or GHD.
Accessory
10 Rounds E90s
100m Row
Metcon
12 min EMOM
1: 15 GHD Sit-ups
2: 2 Rope Climbs (RX+ Legless Rope Climbs)
3: 50 Double unders
Skill Development
Accumulate 3-minute Superman hold
Perform on floor or GHD.
Accessory
10 Rounds E90s
100m Row
Strength
10 min EMOM
10 Back Squats @ 95/65 (RX+ 135/95)
Rest 5 minutes
2 Rounds
20/14 Calorie Bike
10 Back Squats @ 55/60% 1RM
Rest 5 minutes between rounds.
Last tested on 7/3/2018
Accessory
L-sit Pull-up
4xMax Effort
Strength
8 min EMOM
2 Hang Squat Snatches
Metcon
5 Squat Snatches
20 HRPU
15/12 Calorie row
10 Squat Snatches
20 HRPU
15/12 Calorie row
15 Squat Snatches
20 HRPU
15/12 Calorie row
RX: 95/65
RX+: 115/85
CAP programming from 3/21/2024
Accessory
1K SkiErg x2
Rest 2 minutes between
Skill Development
4 Rounds E2M
5 Nordic Curls
Metcon
12 min EMOM
1: 10 Reverse Grip Bent Rows
2: 5 DB Cleans @ 100/60
3: 10/7 Calorie SkiErg
Accessory
10 min EMOM
O: 8 T2R
E: 8 Ring Pull-ups
Strength
7 Rounds E3M
4 Overhead Squats w/ 5 sec bottom pause
Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 20 sec L-sit
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.