Warmup:

Grab light plate:

Perform 2 Rounds of:

10 Plate Ground2OH

10 Plate Around the worlds

10 Plate OH walking lunge

10 Air Squat w/plate out in front

Then…

50’ plate pinch walk

50’ Plate farmer carry

 

MOVEMENT PREP:

So, lots of video demos, so let me list those first…

Video courtesy of Jordan bent.  Plate Farmer Carry demo

Video courtesy of Training Think Tank.  If you want to make the farmer carry more challenging, try plate pinches.

Video courtesy of CrossFit J19.  Plate Ground to Overhead Demo

Video courtesy of Paradiso CrossFit.  Plate OH Walking Lunge demo.

Video courtesy of Functional Bodybuilding.  Burpee to Plate demo.

 

Now that those are all out of the way…

WOD:

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Plate Ground to OH (45/25) in Time Remaining

Rest 4 Minutes

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Plate OH Walking Lunge (45/25) in Time Remaining

Rest 4 Minutes

AMRAP 4:

200M Plate Farmer Walk (45/25)

Max Reps: Burpee to Plate (45/25) in Time Remaining

 

Just in case any grip is left from yesterday, time to test it with some plate farmer walks.  On each AMRAP, the farmer walk will be the cash-in.

 

Scaling Options:

Plate weight -> 25/15 -> as needed.  If no plates, use KBs, DBs, or any object you can carry

 

Cool Down:

Roll out forearms – 1 Min ea

 

Couch Stretch – 1 Min per side