WOD 190723 (二)

CROSSFIT WOD

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 1:00 Scapular CARs (each side)

  • 1:00 Hip CARs (each side) *

  • 1:00 Ankle CARs (each side) *

  • 1:00 Toe Mobility Drills (each side) *

Then EMOM 9 (3 Rounds):

  • 10 KB Halos (5 each direction)

  • 10 KB Windmills (5 each direction)

  • 0:45 Dead Bugs (slow and controlled)

2. Skills & Strength

<total 25:00>

E2MOM 24 (3 Rounds):

  • 10 DB Romanian Deadlifts @ 40X1

  • 10 Single-Arm DB Overhead Presses @ 2111 (left arm)

  • 10 Single-Arm DB Overhead Presses @ 2111 (right arm)

  • 10 Strict T2B @ 2121

3. WOD

<total 15:00>

10-9-8-7-6-5-4-3-2-1 FT (TC=15:00):

  • KB Swings (20/12)

  • Goblet Squats (20/12)

  • V-Ups

WOD 190722 (一)

CROSSFIT WOD

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 10 Scapular Push-Ups

  • 10 Plank Toe Taps

Then 2 Rounds:

  • 0:30 Assault Bike

  • 0:30 Rest

  • 6 Turkish Get-Ups (3 each side)

  • 1:00 Rest

2. Skills & Strength

<total 25:00>

E2MOM 18 (3 Rounds):

  • 10 Unsupported Seated DB Press @ 21X1

  • 10 Supinated-Grip Bent-Over DB Row @ 21X0

  • 100 Meter Suitcase Carry (50m each side)

3. WOD

<total 20:00>

3 Rounds For Max Reps/Cal:

  • 1:00 Assault Bike

  • 0:15 Rest

  • 1:00 Push-Ups

  • 0:15 Rest

  • 1:00 Rowing

  • 1:30 Rest

WOD 190719 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

1 Round:

  • 500m Run

  • 5 Wall Squats

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill 1

<total 20:00>

Barbell Cycling - Snatch

On the 2:30 x 5 Sets:

  • 3-Position Power Snatch (Pocket/Knee/Floor)

  • 3-Position Squat Snatch (Pocket/Knee/Floor)

*Barbell - 60% of Snatch 1RM

3. Skill 2

<total 15:00>

Stamina Squats

3RFT (TC=12:00):

  • 12 Back Squats

*Back Squat 1RM*0.9*0.7

4. Mobility

<total 15:00>

  • 15:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 15:00>

E1:30MOM 9 (2 Rounds):

  • 0:30 seconds Bear Crawl + 0:30 seconds Plank Shoulder Taps

  • 1:00 Rotational Wall Ball Throws (0:30 each side)

  • 1:00 Static Hang (1st set pronated, 2nd set supinated)

2. Skills & Strength

<total 10:00>

  • Swing and Kipping Practice

3. WOD

<total 35:00>

E2MOM 30 (3 Rounds):

  • 300m Run

  • 25 WB Shots (9/6)

  • 300m Run

  • 10 Strict Pull-Ups

  • 10 BBJO

WOD 190718 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • Stretch on your own and prepare for the WOD

2.WOD

<total 30:00>

“Slam Poetry”

Teams of 3 AMRAP 25:

  • 15 Slamballs (30/20lbs)

  • 12 Box Step-ups (15/10kg to 20″)

  • 9 Burpees

* Individual version: Work time per round = Rest time

3. Mobility

<total 20:00>

  • 20:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 12:00 Warm-Up for Hip Hinge Day

2. Skills & Strength

<total 25:00>

E1:30MOM 18 (3 Rounds):

  • 10 Posted Single-Leg Deadlifts @ 3011 (Left Leg)

  • 10 Posted Single-Leg Deadlifts @ 3011 (Right Leg)

  • 7 Barbell Hip Thrusts @ 20X1

  • 20 Reverse Snow Angels (slow and controlled)

Then:

  • DU Practice

3. WOD

<total 15:00>

AMRAP 12:

  • 3 Strict T2B

  • 12 KB Swings (20/12)

  • 12 Alt KB Reverse Lunges with Goblet Hold (20/12)

WOD 190717 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

2 Rounds:

  • 100m Run

  • 6 Spiderman + Reach (each side)

  • 100m Run

  • 50' Single Arm Overhead Carry

  • 100m Run

  • 6 Inchworms

2. Skill

<total 20:00>

Barbell Cycling

  • :30 on/:30 off Light Deadlift

  • :30 on/:30 off Light Push Jerk

  • :45 on/:45 off Moderate Deadlift

  • :45 on/:45 off Moderate Push Jerk

  • 1:00 on/1:00 off Heavy Deadlift

  • 1:00 on/1:00 off Heavy Push Jerk

  • :45 on/:45 off Moderate Deadlift

  • :45 on/:45 off Moderate Push Jerk

  • :30 on/:30 off Light Deadlift

  • :30 on/:30 off Light Push Jerk

3. WOD

<total 30:00>

“Double Header”

For Time (TC=25:00):

Buy-in:

  • 1000m Run

Directly into:

  • 100-80-60-40-20 - DUs

  • 50-40-30-20-10 - AbMat Sit-Ups

Cash-out:

  • 1000m Run

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 2:00 Thoracic Opener

Then 2 Rounds:

  • 10 Alt DB Reverse Lunges

  • 5 DB Push Press

  • 5 KB Goblet Squat

  • 10 KB Swings

2. Skills & Strength

<total 25:00>

E1:30MOM 18 (3 Rounds):

  • 8 Plate OH Box Step-Ups (Left Leg) @ 2111

  • 8 Plate OH Box Step-Ups (Right Leg) @ 2111

  • 16 Single-Arm DB Row @ 2111 (8 each side)

  • 12 Barbell Roll-Outs

3. WOD

<total 15:00>

For time:

  • 800m Run

  • 30 Alt Single-Arm DB Snatches (17.5/12.5)

WOD 190716 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

Alternating A and B:

  • A: 300m Run

  • B:

1. 20s Deadhang

2. 14 Hollow Rocks

3. 6 Suitcase Deadlifts (per side)

4. 8 Glute Bridges

2. Skill

<total 15:00>

Push Press

  • Build to a Heavy Set of 5

3. WOD

<total 25:00>

“Bar Rescue”

5RFT (TC=20:00):

  • 21 Deadlifts

  • 12 Push Presses

*Barbell - 43/30

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 1:00 Couch Stretch (each side)

  • 1:00 Hip CARs (each side)

  • 1:00 Ankle CARs (each side)

  • 1:00 Toe Mobility Drills (each side)

Then 8 Tabata Sets:*

  • Bear Crawl

  • Butt Kickers

* 1 Tabata Set = 0:20 work + 0:10 rest

2. WOD

<total 35:00>

AMRAP 30:

  • 20 WB Shots

  • 300m Run

  • 500/400m Row

WOD 190715 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 500m Run

2 Rounds:

  • 5 Wall Squats

  • 5 Warrior Squats (each side)

  • 5 Walkouts

  • 1 Round of Strict Cindy

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 6 Sets:

  • Odd Minutes - 3 Front Squats

  • Even Minutes - 6 Back Squats

*1-Rep Max Back Squat*0.9*0.63. Same weight for all squats.

3. WOD

<total 30:00>

“Arm Swing”

21-18-15-12-9:

  • KB Swings (24/16)

  • 200m Run

  • Goblet Front Squats (24/16)

  • 200m Run

CONDITIONING WOD

1. Warm-Up

<total 15:00>

2 Rounds:

  • 0:30 Banded Palloff Hold (Left)

  • 0:30 Banded Palloff Hold (Right)

  • 0:30 seconds of Banded Lateral Monster Walk (Left)

  • 0:30 Banded Lateral Monster Walk (Right)

  • 0:30 Single-Leg Prone GHD Plank (Left)

  • 0:30 Single-Leg Prone GHD Plank (Right)

  • 0:30 Dynamic Bulgarian Split Squat Jumps (Left)

  • 0:30 Dynamic Bulgarian Split Squat Jumps (Right)

  • 1:00 Rest

2. Skills & Strength

<total 15:00>

3 Rounds:

  • 6 KB Front Squat @ 32X1

  • 1:00 Rest

  • 12 Hollow Body Roll to Superman (6 rolls each way)

  • 1:00 Rest

3. WOD

<total 30:00>

E8MOM 24 (3 Rounds):

  • 24/16 cals Assault Bike

  • 20 DB Walking Lunges (15/10 ^2)

  • 300m Run

WOD 190714 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 300m run

Them 3 rounds:

  • 5 burpees

  • 10 toy soldiers (5/side)

Then:

  • Mobi-Quick

  • Banded lat stretch

2. WOD

<total 35:00>

“State Farm”

5RFT (TC=30:00):

  • 5 Man Makers (22.5/15)

  • 100m DBs Farmers Carry (22.5/15)

  • 200m Run

3. Body Armor

<total 10:00>

EMOM 9 (3 rounds):

  • 0:45 D-Ball Hold

  • 5 Single KB snatch + OHS (each side)

  • 0:30 L-Sit Hold

WOD 190713 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 50 Jumping Jacks

Then 2 rounds:

  • 5 HS wall walks

  • 10 walkouts

  • 16 lunge jumps

Then:

  • 5 Spider-Man & Reach (each side)

  • 0:45 floor pec stretch (each side)

2. Skill

<total 15:00>

DB Shoulder Presses + Floor Presses

Every 1:30 for 12:00 (4 rounds) alt:

  • A. 8 DB Shoulder Presses

  • B. 8 DB Floor Presses

3. WOD

<total 25:00>

“Nail Biter”

4 Rounds for Max Reps, 2:00 rest between rounds:

  • 1:00 T2B

  • 1:00 Power Snatches (20/15)

  • 1:00 Thrusters (20/15)

  • 1:00 Cal Machine

WOD 190712 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

2 Rounds:

  • 20 Calorie Row

  • 10 Good Mornings

  • 15 Calorie Ski

  • 1 Round of Strict Cindy

2. Skill

<total 15:00>

Stamina Squats

4RFT (TC=12:00):

  • 9 Back Squats

*1-Rep Max Back Squat*0.9*0.7

3. WOD

<total 30:00>

“Encore”

3RFT (TC=25:00):

  • 750m Row

  • 50 Air Squats

  • 10 DBs Squat Cleans (22.5/15)

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 1:00 Banded Lat Stretch (each side)

  • 1:00 Band Distracted Hamstring Flossing (each side)

  • 1:00 Ankle Dorsiflexion (each side)

Then E2MOM 6 (3 Rounds):

  • 20 Single-Arm KB Swings (10 each arm)

  • 50 Meter KB Suitcase Carry (25m each arm)

2. Skills & Strength

<total 20:00>

Every 1:30 for 15:00 (2 Rounds):

  • 30 KB Deadlifts @ 1010

  • 20 Prone Banded Hamstring Curls 20X0

  • 1:00 Wall Sit

  • 1:00 KB Farmer’s Carry

  • 10 BB Rollouts @ 2011

3. WOD

<total 15:00>

AMRAP 10:

  • 400/300m Row

  • 25 KB Swings (20/12)

WOD 190711 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • Stretch on your own and prepare for the WOD

2. WOD

<total 35:00>

For Time (TC=30:00:

  • 30 DBs Clean and Jerks (15/10)

  • 1 Mile Run

  • 10 Rope Climbs

  • 1 Mile Run

  • 50 Burpees

3. Mobility

<total 25:00>

  • 25:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • Banded Scarecrow

  • 10 Reverse Snow Angels @ 3030

Then 2 Rounds:

  • 0:30 Hollow Hold

  • 0:30 DB Floor Press (light-medium weight)

  • 0:30 WB Ball Pec Activation

  • 1:00 DU Practice

  • 0:30 Rest

2. Skills & Strength

<total 20:00>

E2MOM 18 (3 Rounds):

  • 8 DB Bench Press @ 21X1

  • 12 Bent-Over DB Reverse Flies

  • 6 L-Sit Tuck to Extension b/tw PLYO Boxes @ 1212

3. WOD

<total 20:00 >

5RFT:

  • 10 Stationary Dips

  • 10 DB Push Presses (15/10 ^2)

  • 10 Burpees

WOD 190710 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

1 Round:

  • 200m Run

  • 5 Wall Squats

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

  • 200m Run

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill

<total 20:00>

Barbell Cycling - Snatch

On the 2:30 x 5 Sets:

  • 3-Position Power Snatch

  • 3-Position Squat Snatch

*Barbell - 55% of 1RM Snatch

**Positions=Pocket/Knee/Floor

3. WOD

<total 30:00>

“Leg Work”

On the 4:00 x 5 Rounds:

  • 9 Box Jump Overs (30"/24")

  • 15 Dumbbell Front Squats

  • 15/12 Calorie Assault Bike*

*Dumbbell - 22.5/15

**Row/Ski: same cals

CONDITIONING WOD

1. Warm-Up

<total 15:00>

EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20 Meter Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

<total 10:00>

  • DU Practice

3. WOD

<total 35:00>

EMOM 30 (6 Rounds):

  • 10/7 Cal Assault Bike

  • 10 Burpees

  • 5 Strict Pull-Ups

  • 10 Alt Reverse DB Lunges (15/10 ^2)

  • 5 Strict HSPU / Strict DB Shoulder Press (15/10 ^2)

WOD 190709 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<15:00 total>

Alternating OTM x 8:

  • Odd min: 200m Row

  • Even min:

  1. 16 Banded Good Mornings

  2. 14 AbMat Sit-Ups

  3. 6 Suitcase Deadlifts (per side)

  4. 8 Scapular Pull-Ups

2. Skill

<25:00 total>

Romanian Deadlift

On the 2:00 x 5 Sets:

  • 5 Tempo Romanian Deadlifts*

  • Handstand Practice

*No more than 40% of DL

3. WOD

<20:00 total>

“Sugar Daddy”

For Time, (TC=15:00):

  • 21 Deadlifts, 400m Run

  • 15 Deadlifts, 400m Run

  • 9 Deadlifts, 400m Run

Barbell - 102/70

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 10 Wall Slides @ 3030

  • 3 Lunge Matrix (3 steps per leg to each position - forward, lateral, reverse, bowler)

Then EMOM 6 (2 Rounds):

  • 5 Paloff Side Steps (left side) *

  • 5 Paloff Side Steps (right side) *

  • 0:30 Plank Shoulder Taps

* Each rep is 3 steps out then back in & totally under control

2. Skills & Strength

<total 25:00>

E2MOM 24 (3 Rounds):

  • 8 KB Shoulder Press (left) @ 2111

  • 8 KB Shoulder Press (right) @ 2111

  • 20 Reverse Snow Angels (slow & controlled)

  • 50m KB Farmer’s Carry

3. WOD

<total 20:00>

EMOM 15 For Max Reps (3 Rounds):

  • DB Box Step-Overs (15/10)

  • Strict HSPU

  • Push-Ups

  • Strict Pull-Ups

  • Rest

WOD 190708 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

Buy-In:

  • 400m Run

2 Rounds:

  • 5 Wall Squats

  • 5 Walkouts

  • 5 Warrior Squats (each side)

  • 1 Round of Cindy

Cash-Out:

  • 200m Run

2. Skill

<20:00 total>

Stamina Squats

Alt On the 1:00 x 6 Sets:

  • Odd Minutes - 3 Front Squats

  • Even Minutes - 6 Back Squats

*1-Rep Max Back Squat*0.9*0.6 (Same weight for all squats)

3. WOD

<30:00 total>

“Fish Out of Water”

For Time, (TC=25:00):

  • 2K Row

Directly into 10 Rounds:

  • 3 Power Cleans*

  • 6 Pushups

  • 9 Air Squats

*Barbell - unbroken 3 for all 10 rounds

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 1:00 Pronated Hang

  • 12:00 Mobility for Hip Hinge Day

  • 1:00 Supinated Hang

2. Skills & Strength

<total 15:00>

3 Rounds:

  • 8 KB Sumo Deadlift @ 21X1 (^2)

  • 0:30 Rest

  • 4 Strict Pull-Up @ 21X0

  • 0:30 Rest

  • 0:45 Front-Leaning Rest on Rings

  • 0:30 Rest

3. WOD

<total 20:00>

3 Rounds For Times:

  • 20/15 Cal Assault Bike

  • 30m KB Walking Lunges with Farmer’s Hold (16/10 ^2)

  • 2:00 Rest

WOD 190707 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

Animal Farm:

  • 12m bear walks

  • 12 chameleon crawls

  • 12m bunnie hops

  • 12m scorpion walk

  • 12m inchworms

Then:

  • Mobi-Quick

2. Skill

<20:00 total>

Tempo Bulgarian Split-Squat (DBs)

E2MOM 12 (6 sets):

  • Sets 1-2: 12 reps @25%FS1RM (:03 down, fast up)

  • Sets 3-4: 10 reps @28%

  • Sets 5-6: 8 reps @33%+

3. WOD

<20:00 total>

“Chutes & Ladders”

AMRAP 15:

Buy In:

  • 45/30 Calorie Bike [750/600m Row/Ski]

Then 3-6-9…:*

  • 3 WB shots, 3 Burpees

  • 6 WB shots, 6 Burpees

  • 9 WB shots, 9 Burpees

*Increase reps by 3 each round until time cap.

WOD 190706 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

Buy-In:

  • 88 jumping jacks

Then 2 rounds:

  • 8 walkouts

  • 8 burpees

  • 8 scapular pull-ups

Then 2 rounds:

  • 0:30 Yoga Wall L-Sit

  • 8 kippings

2. Skill

<15:00 total>

“Uptown, Downtown”

E3MOM 15 (5 sets): *

  • Set 1: Max rep (unbroken) strict pull-ups

  • Sets 2-5: Previous set’s reps - 1*

    + 0:30 HS hold between each set (4x total) [scaled: yoga wall L-sit]

*Can break up sets

3. WOD

<35;00 total>

“Shake Weight”

3RFT (TC=30:00):

  • 800m Run

  • 21 T2B

  • 30 DB Snatches (22.5/15)

COMMUNITY WOD

“TEAM 1776”

US INDEPENDENCE DAY TEAM WOD

For Time (3p team | TC=45:00):

  • KB Swings (24/16)

  • Box Jumps (24/20 in)

  • Air Squats

  • Push-Ups

  • Burpees

  • Pull-ups

  • Sit-Ups

  • Row (calories)

  • Double-Unders

  • WB shots (9/6)

  • OH Walking Lunges (15/10 plates)

  • Dumbbell Push Press (20/15)

As a team, complete a total of 1776 reps involving all exercises in any order. Teammates may work at the time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

WOD 190705 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 25/20 Calorie Row

  • 5 Inchworms

  • 10 Good Mornings

  • 15 High Jumps

  • 30s Dead Hang

2. Skill

<15:00 total>

Hang Clean and Jerk:

  • 30 Double-Unders

  • 2 Hang Squat Cleans

  • 1 Split Jerk

On the 1:30 x 7 Sets:

  • Set #1 - 60%

  • Set #2 - 65%

  • Set #3 - 70%

  • Set #4 - 75%

  • Sets #5+6+7 - No more than 80%

3. WOD

<30:00 total>

“Sicko Mode”

For Time (TC=20:00):

21-15-9 / 15-12-9:

  • Row Calories

  • Bike Calories

Then:

  • 21 Hang Squat Clean Thrusters (43/30)

CONDITIONING WOD

1. Warm-Up

<total 30:00>

  • Full Body CARs Routine

  • 1:30 Ankle Dorsiflexion (each side)

  • 1:30 Couch Stretch (each side)

  • Toe Tap Pike x 20 reps

Then:

  • 5:00-10:00 DU Practice

2. WOD

<total 30:00>

5RFT:

  • 400m Run

  • 20 WB Shots (9/6)

  • 10 Single DB Box Step-Ups (15/10)*

* Hold DB in each hand for 5 reps

WOD 190704 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

  • Stretch on your own to prepare for the WOD

2. WOD

<20:00 total>

“Shrute Farms”

AMRAP 14:

  • 100m Farmers Carry (15/10)*

  • 30 AbMat Sit-ups

  • 100m Farmers Carry (15/10)*

  • 15 Deadlifts (61/43)

*2 DBs or 2 KBs

3. Mobility

<20:00 total>

  • 20:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • Thoracic Opener

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 10 reps each)

Then 2 Rounds:Then 2 Rounds:

  • 6 Turkish Get-Up (3 each side)

  • 15 Ab-Mat Sit-up

2. Skills & Strength

<total 20:00>

E2MOM 18 (3 Rounds):

  • 6 Alt DB Bench Press @ 30X1 *

  • 0:45 Side Plank (each side)

  • 6 Strict Pull-Ups @ 2111

3. WOD

<total 20:00>

E6MOM 18 (3 Rounds):

  • 500m Row

  • 20 Alt Single-Arm Dumbbell Snatches (15/10)

  • 30/20 Push-Ups

WOD 190703 (三)

CROSSFIT WOD 

1. Warm Up + Mobility

<20:00 total>

Buy-in: 400m Run

3 Rounds:

  • 6 Warroir Squats (each side)
  • 15 Hollow Rocks
  • 12 Wall Squats
  • 15 Supermans

Cash-out: 400m Run

Then:

  • Wrist Stretches
  • Thoracic Opener


2. Skill

<15:00 total>

Pausing Overhead Squat*

  • Pause #1 - Quarter squat (1/4)
  • Pause #2 - Halfway down (parallel)
  • Pause #3 - Bottom of squat
  • Pause #4 - Halfway up (parallel)

7 Sets of 1 Rep:

  • Set #1 - 40% OHS1RM
  • Set #2 - 45%
  • Set #3 - 50%
  • Set #4 - 55%
  • Sets #5+6+7 - 60%

*From the rack


3. WOD

<25:00 total>

“Nancy”

5RFT (TC=20:00):

  • 400m Run
  • 15 Overhead Squats (43/30)

 

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 1:30 Ankle Dorsiflexion (each side)
  • 10 Hamstring + Thoracic Stretches (each side)
  • 25m Forward Bear Crawl (Robotic Dog)
  • 25m Backward Bear Crawl (Robotic Dog)
  • 10 Single-Arm KB/DB OHS (each arm)


2. Skills & Strength

<total 25:00>

E2MOM 18 (3 Rounds):

  • 4 KB Front Squat @ 42X1 (^2)
  • 1:00 Front-Leaning Rest on Rings
  • 8 DB Row (each arm)


3. WOD

<total 15:00>

3 RFT:

  • 400m Run
  • 15 Goblet Squats (24/16)

WOD 190702 (二)

CROSSFIT WOD 

1. Warm Up + Mobility

<15:00 total>

Alternating OTM x 8:

  • Odd min: 200m Row
  • Even min:
  1. 20 Banded Good Mornings
  2. 16 AbMat Sit-Ups
  3. 6 Suitcase Deadlifts (per side)
  4. 8 Scapular Pull-Ups


2. Skill

<15:00 total>

Hang Power Clean Complex:

  • 1 Hang Clean Pull
  • 1 Hang Clean High Pull
  • 2 Hang Power Cleans

On the 1:30 x 5 Sets:

  • Set #1 - 50% of 1RM Clean
  • Set #2 - 55%
  • Sets #3+4+5 - 60%


3. WOD

<30:00 total>

“Water Break”

Water Break Part #1

AMRAP 4:

  • 27 Hang Power Cleans (43/30)
  • 27 Lateral Burpees Over Rower
  • 27/21 Calorie Row

4:00 Rest

Water Break Part #2

AMRAP 4:

  • 21 Hang Power Cleans (43/30)
  • 21 Lateral Burpees Over Rower
  • 21/15 Calorie Row

4:00 Rest

Water Break Part #3

AMRAP 4:

  • 15 Hang Power Cleans (43/30)
  • 15 Lateral Burpees Over Rower
  • 15/12 Calorie Row

 

CONDITIONING WOD 

1. Warm-Up

<total 25:00>

  • Full Body CARs Routine *

Then 2 Rounds:

  • 10 KB Halos (5 each direction)
  • 20 Single-Arm KB DL (10 each side)
  • 10 Rotational WB Throws (5 per side)


2. WOD

<total 30:00>

AMRAP 24 (Teams of 2): *

  • 3 Strict HSPU
  • 6 Strict Pull-Ups
  • 9 Strict Knees to Elbows
  • 12 Russian KB Swings
  • 15 Cal Row

* Partners will alternate movements (e.g., Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, etc.) AMRAP 15 if done as an individual.