WOD 190921 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00 including set up>

  • 1:00 Pec Stretch per side

  • 1:00 Pike Stretch

  • 1:00 Couch Stretch per side

1 Round:

  • 5 Walkouts

  • 10 Glute Bridge

  • 15 Air Squats

  • 500m Row

2. WOD

<total 30:00 including set up>

“Sandy Cheeks”

3RFT (TC=25:00):

  • 30/24 Calorie Row

  • 30 AbMat Sit-ups

  • 30 Single DB Hang Power Cleans (22.5/15)*

*Switch arms every 5 reps

3. Mobility

<total 20 mins including set up>

  • 20:00 ROMWOD

WOD 190920 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 2:00 Banded Hamstring Distraction per side

  • 2:00 Pike Stretch

  • 1:00 Handstand Hold

2 Rounds:

  • 0:30 Hollow Rocks

  • 0:30 Hollow Hold

  • 0:30 Supermans

  • 0:30 Superman Hold

2. WOD

<total 25:00 including set up>

“Tummy Time”

15-12-9-12-15 (TC=20:00):

  • T2B

  • Deadlifts (75/52)

  • Lateral Barbell Burpees

3. Mobility

<total 20 mins including set up>

  • 20:00 ROMWOD

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • Mobi-Quick

2. Skills & Strength

(total 20:00)

EMOM 15 (3 Rounds):

  • 10 Tempo Push-Ups @ 1111

  • 50m Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

  • 6 Strict T2B / Hanging Leg Raises @ 2110

  • 10 Push-Ups @ 10X0

  • 50m Suitcase Carry + Waiter’s Carry (Right Arm Overhead) *

* Heavy DB/KB at side in suitcase carry, light DB/KB overhead in waiter’s carry.

3. WOD

(total 25:00)

“Baby Barbara”

5RFT, exactly 1:00 rest between rounds:*

  • 10 Pull-Ups

  • 15 Push-Ups

  • 20 Sit-Ups

  • 25 Air Squats

WOD 190919 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 10:00 Stretch

2. WOD

<total 30:00 including set up>

“Run Run Run”

  • 4K Run

Notes:

1. If raining: 100 cal Bike or 2500m Row/Ski for time.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 25:00)

E2MOM 20 (5 Rounds):

  • 5 Barbell Hip Thrusts @ 20X1 (build-up weight each round)

  • 25 Band Pull-Aparts @ 1010

3. WOD

(total 20:00)

5RFT:

  • 12 KB Swings (20/12)

  • 9 Push-Ups

  • 6 T2B

WOD 190918 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Pigeon Stretch per side

  • 1:00 Puppy Pose

  • 1:00 Shoulder to Floor per side

2 Rounds:

  • 15 AbMat Sit-ups

  • 12 cal Machine

  • 9 Air Squats

  • 6 Walkouts

2. WOD

<total 25:00>

“Charlie Horse”

1RFT (TC=20:00):

10 WB shots, 15/12 cal Machine

20 WB shots, 15/12 cal Machine

30 WB shots, 15/12 cal Machine

40 WB shots, 15/12 cal Machine

50 WB shots, 15/12 cal Machine

Notes:

1. Push for big sets on the wallballs and use the machine to “recover” at a pace that allows you to get back to the wall for large sets.

3. Mobility

<total 20:00>

  • 20:00 ROMWOD

CONDITIONING WOD

1. Warm-Up

(total 20:00)

2 Rounds of 0:30 each with as little rest between movements as possible:

  • Banded Palloff Hold

  • Dead Bug Hold

  • Single-Leg Glute Bridge Hold

  • Floor Pec Stretch

  • Reverse Snow Angels

2. Skills & Strength

(total 25:00)

4 Rounds:

  • 8 KB Deadlifts @ 30X1

  • 0:45 Rest

  • 20 DB Russian Step-Ups (10 each leg)

  • 0:45 Rest

  • 15 Push-Ups @ 2011

  • 0:45 Rest

3. WOD

(total 15:00)

AMRAP 10:

  • 10 Burpees

  • 20 KB Suitcase Deadlifts (20/12) (10 each side)

  • 100m Run

WOD 190917 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 2:00 Lats Foam Roll per side

2 Rounds:

  • 30 SUs

  • 20 Banded Pull Aparts

  • 10 Glute Bridges

  • 5 Inchworms

2. WOD

<total 30:00>

“Road Trip”

5RFT (TC=25:00):

  • 15 KB Swings (24/16)

  • 400m Run

  • 40 DUs

Notes:

1. Modify: 60 SUs, 500m Row/Ski, 28/20 cal Bike.

2. This workout should take somewhere between 15-20 minutes to complete.

3. Mobility

<total 20:00>

  • 20:00 ROMWOD

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 2:00 Couch Stretch (1:00 per side)

  • 10 Squat Therapy @ 3311

E1:30MOM 12 (2 Rounds):

  • 0:30 Bear Crawl + 0:30 Hollow Hold

  • 0:30 per side Paloff Hold Squats

  • 0:30 each leg Russian Step-Ups

  • 0:30 Mini-Band Monster Walks + 0:30 Mini-Band Squats

2. Skills & Strength

(total 25:00)

E2MOM 18 (3 Rounds):

  • 10 DB Front Squat @ 30X1

  • 10 Supinated-Grip Bent-Over DB Row @ 2111

  • 30 Single-Leg Hip Bridge @ 2112 (15 each leg)

3. WOD

(total 25:00)

3RFT:

  • 300m Run

  • 30m Farmer's Carry DB Walking Lunges (15/10)^2

WOD 190916 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Pigeon Stretch per side

  • 1:00 Ankle Stretch per side

  • 1:00 Thoracic Opener

1 Round:

  • 1:00 Machine

  • 1:00 PVC Pass Throughs

  • 1:00 PVC Overhead Squats

2. Skill

<total 15:00>

Overhead Squat

  • Build to a Heavy Single

3. WOD

<total 15:00>

“Hot Mess”

2RFT (TC=10:00):

  • 25 Overhead Squats (43/30)

  • 35/25 cal Machine

Notes:

1. Better to go lighter and faster.

4. MOBILITY

<total 20:00>

  • 20:00 ROMWOD

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • Static Hang (as long as possible)

  • 1:00 Wall Sit

Then 2 Rounds:

  • 0:30 Scapular Pull-Ups

  • 0:30 Wall Squats

  • 0:30 Rest

  • 0:30 Ab-Mat Sit-Ups

  • 0:30 Single-Arm Front Rack DB Squats (0:15 each side)

  • 0:30 Rest

  • 0:30 Row

  • 0:30 Single-Arm DB Push Press (0:15 each side)

  • 0:30 Rest

2. Skills & Strength

(total 20:00)

  • DU Practice

3. WOD

(total 25:00)

AMRAP 20:

  • 8 Hanging Knee Raises

  • 10 Single-Arm DB Hang Clean & Push Press (15/10) (5 each arm)

  • 12/9 cal Row

WOD 190915 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

Buy-in: 50 jumping jacks

2 rounds:

  • 50'/arm single-arm bottom-up KB OH walk

  • 10 MB cleans (light)

  • 5 walkouts

Cash-Out: 15 jumping squats

Then:

  • 5 warrior squats (each side)

  • 5 spider-man + reach (each side)

2. WOD

<total 25:00>

“T-Rex”

On the 4:00 x 5 Rounds:

  • 12/9 Calorie Row

  • 6 Double DBsHang Power Cleans (17.5/12.5)

  • 12/9 Calorie Row

  • 6 Double DBs Push Jerks

3. Body Armor

<total 15:00>

EMOM 12:

  • 10 Barbell rollouts

  • 0:40 Hollow hold

  • 20 V-ups

  • 0:40 Superman hold

WOD 190914 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Couch Stretch per side

  • 15 Good Mornings

  • 5 Spiderman + Reach (each side)

  • 200m Run

15-12-9:

  • KB Goblet Squats (Light Weight)

  • Reverse Lunges

  • Handstand Hold (Seconds)

2. Skill

<total 15:00>

Handstand Push-up Conditioning

On the 2:00 x 5 Sets:

  • 50' Single DB Overhead Walking Lunge (22.5/15)

  • Max Strict Handstand Push-ups in Time Remaining

Notes:

1. The DB weight should be something that allows you to complete the 50' in 1:00 or less.

2. Modify: Max Double DBs Strict Press or Handstand Push-ups with Feet on Box or Bench.

3. Only counts reps of HSPU.

3. WOD

<total 30:00>

“Dead and Company”

For Time (TC=25:00):

Buy-In: 800m Run

21-15-9:

  • Deadlifts (75/50)

  • Box Jump-Overs

  • T2B

Cash-Out: 800m Run

Notes:

1. Deadlifts & T2B aren't about big sets, rather about minimizing time spent not moving.

2. Runs & Box Jump Overs are all about finding the right speed to work with. If we knew we had to string together big sets on the bars, these would naturally have to slow down a bit.

WOD 190912 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 10 Glute Bridges

  • 10 Good Mornings

  • 10 Walkouts

2 Rounds:

  • 0:30 Hollow Rocks

  • 0:30 Hollow Hold

  • 0:30 Supermen

  • 0:30 Superman Hold

2 Skill

<total 20:00>

Deadlift Stamina

4 Sets:

  • 15 Unbroken Deadlifts @ 53% 1RM

3. WOD

<total 25:00>

“Three Stooges”

1RFT (TC=20:00):

  • 30/21 Calorie Row

  • 30 Box Jump Overs

  • 30 Power Snatches (20/15)

  • 5 Rope Climbs

  • 30 DB Power Snatches (17.5/12.5)

  • 30 Box Jump Overs

  • 30/21 Calorie Row

Notes:

1. Try to keep same pace or even faster in second part of workout.

2. All-in on last row.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • Full Body CARs Routine

Then:

  • 1:00 Nose-to-Wall HS Hold

  • 1:00 Inch Worm

  • 10 Russian Baby-Makers

  • 10 Burpee Broad Jumps

2. Skills & Strength

(total 20:00)

EMOM 15 (3 Rounds):

  • 8 Supine Ring Rows @ 2111

  • 0:40 Side Plank (Left)

  • 0:40 Side Plank (Right)

  • 15 Reverse Snow Angels (slow & controlled)

  • 0:45 Hollow Rocks

3. WOD

(total 20:00)

For Time:

  • 15/10 Cal Assault Bike

  • 30 KB Swings (20/12)

  • 40-V-Ups

  • 50 Jumping Lunges

  • 40 V-Ups

  • 30 KB Swings (20/12)

  • 15/10 Cal Assault Bike

WOD 190911 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Front Rack Stretch per side

  • 1:00 Pike Stretch

  • 2:00 Wrist Stretches

1 Round:

  • 10 Walkouts

  • 20 Glute Bridge

  • 30 Air Squats

  • 400m Run

  • 500m Row

2. Skill

<total 15:00>

Hang Power Clean

On the 1:00 x 8:00:

  • 2 Reps

Notes:

1. Knee level.

2. From 50%, up to 65%.

3. WOD

<total 30:00>

“Fish Out Of Water”

1RFT (TC=25:00):

  • 2k Row

  • 10 Rounds of “Chief” (61/43)

Notes:

  1. Weights: can do unbroken 3 power cleans for 10 sets.

  2. 1 Round of “Chief”:

    3 Power Cleans

    6 Push-ups

    9 Air Squats

CONDITIONING WOD

1. Warm-Up

(total 25:00)

  • 4:00 Calf & Hamstring Mobility

  • 200m Row (at low effort)

  • 4:00 Hip Flexor & Quad Mobility

  • 200m Row (at low effort)

  • 4:00 Lat & Scapular Mobility

  • 200n Row (at your 5k pace)

2. WOD

(total 35:00)

For Time:

  • 5k Row

WOD 190910 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Couch Stretch per side

  • 2:00 Wrist Stretches

  • 1:00 Thoracic Opener

  • 1:00 Samson Stretch

  • 1:00 Row

  • 5 Spiderman + Reach (each side)

  • 15 PVC Pass Throughs

  • 10 Snatch Grip Sotts Press

2. Skill

<total 15:00>

Hang Power Snatch

On the 1:00 x 8:00:

  • 2 reps

Notes:

1. Knee level

2. From 50% up to 65%.

3. WOD

<total 25:00>

“Big Bird”

AMRAP 18:

  • 20 DB Snatches (15/10)

  • 20/15 cal Machine

  • 20 DB Box Step-Ups (24″/20″)

  • 20 Pull-ups

Notes:

1. Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

2. On the Machine, move at a moderate pace that allows you to attack the dumbbell step-ups.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlift

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m 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 25:00)

E1:30MOM 18 (3 Rounds):

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

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

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

  • 10 Barbell Roll-Outs

3. WOD

(total 20:00)

For time:

  • 800m Run

  • 30 Alternating Single-Arm DB Snatches (15/10)

WOD 190909 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Banded Shoulder Distraction per side

  • 1:00 Pigeon Stretch per side

  • 1:00 Couch Stretch per side

1 Round:

  • 200m Run

  • 1 Round of Cindy

  • 10 Sit-ups

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 12 Sets:

  • A: 3 Front Squats

  • B: 6 Back Squats

*1-Rep Max Back Squat*0.9*0.75. Same weight for all squats.

3. WOD

<total 30:00>

“Dive Bar”

1RFT (TC=25:00):

  • 800m Run

  • 50 Barbell Thrusters (20/15)

  • 800m Run

  • 25 Burpees

  • 800m Run

  • 50 Barbell Thrusters (20/15)

Notes:

1. Modify: 800m Run = 1k Row = 55/40 Calorie Assault Bike.

2. Look to complete the thrusters in a quick 1-3 sets.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 10 Wall Slides @ 2020

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 5 reps each)

Then 1 Round:

  • 1:00 Row

  • 1:00 Pec Activation

  • 1:00 Bike

  • 1:00 Scapular Push-Ups

  • 1:00 Ski

  • 1:00 KB Windmills

2. Skills & Strength

(total 25:00)

5 Rounds:

  • 8 DB Bench Press @ 21X1

  • 1:00 Rest

  • Max Reps Stationary Dips @ 1111

  • 1:00 Rest

3. WOD

(total 15:00)

For time:

  • 400m Run

  • 40 DB Push Press (15/10)

  • 400m Run

WOD 190908 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

3 rounds:

A: 300m run

B. Alt:

  1. 5 Spider-Man + Reach (each side)

  2. 10 Walkouts

  3. 10 HS shoulder taps

2. Skill

<total 15:00>

Tempo DB S2OH

Every 1:30 for 9:00 (6 sets):

  • 8 Tempo DB S2OH @31X1

Notes:

  1. Use the same weight for every round. Choose a weight that you can do 8 reps of strict shoulder press.

  2. Each round, first start with shoulder presses. If SP fails, switch to push presses. If PP fails, switch to push jerk.

3. WOD

<total 30:00>

“Wallpaper”

5RFT (TC=25:00):

  • 21/15 cal Bike

  • 15 WB shots (9/6)

  • 9 Double DB Strict Press (15/10)

Notes:

  1. Alternates: 400m Row/Ski.

WOD 190907 (六)

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COMMUNITY WOD

This month we will celebrate the 20-year anniversary of the classic movie “Fight Club” with a special Community WOD! 在這月我們將會慶祝經典電影「Fight Club」的20 週年,請帶著你的搭檔參與這次活動,我們有一個神秘的夥伴WOD給各位。🤜🏻💥🤛🏻

1. Warm Up + Mobility

<total 20:00>

EMOM 11 (1 round):

  • 12/9 cal Row

  • 10 DB Thrusters (light)

  • 10 DB Power Cleans (light)

  • 5 Box Jump-Overs (20)

  • 5 Scapular Pull-Ups

  • 9/6 cals Bike

  • 10 WB Shots (light)

  • 10 KB SDHP (light)

  • 5 Box Jump (20)

  • 10 DB Push Press (light)

  • 12/9 cal Ski

2. Community WOD

<total 40:00>

“Fight Club Gone Bad!”

EMOM 33 for reps (3 rounds) in 2-person teams:

  • Row (cals)

  • DB Thrusters (15/10)

  • DB Power Cleans (15/10)

  • Box Jump-Overs (15/10)

  • Pull-Ups

  • Bike (cals)

  • WB Shots (9/6)

  • KB SDHP (32/24)

  • Box Jump (24/20)

  • DB Push Press (15/10)

  • Ski (cals)

WOD 190906 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Front Rack Stretch per side

  • 1:00 Couch Stretch per side

  • 3:00 Wrist Stretches

2 Rounds:

  • 100m Run

  • 10 Glute Bridges

  • 10 Good Mornings

  • 10 Russian KB Swings

  • 10 KB Goblet Squats

2. Skill

<total 20:00>

Clean Complex

Every 1:30 x 7 Sets:

  • 1 Power Clean

  • 1 Hang Squat Clean

  • 1 Squat Clean

*Build to a Heavy Set for the day

3. WOD

<total 20:00>

“Squeaky Clean”

3RFT (TC=25:00):

  • 400m Run

  • 7 Power Cleans (43/30)

  • 7 Hang Squat Cleans

  • 7 Squat Cleans

Notes:

1. It is better to go slower on the power cleans to go bigger on the hang squat cleans.

2. Pace 1st run.

3. Scaled: 400m Run = 500m Row/Ski = 28/20 Calorie Assault Bike.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 1:00 Banded Scarecrow

  • 2:00 Floor Pec Stretch (1:00 each side)

Then 2 Rounds:

  • 0:30 Plank Shoulder Taps

  • 0:30 Air Squats

  • 0:30 Rest

  • 0:30 Bear Crawl

  • 0:30 Jumping Squats

  • 0:30 Rest

  • 0:30 Wall Walk

  • 0:30 Burpee Broad Jumps

  • 0:30 Rest

2. Skills & Strength

(total 20:00)

  • 10:00 DU Practice

  • 10:00 Swing & Kipping Practice

3. WOD

(total 20:00)

3RFT:

  • 400m Run

  • 30 WB Shots (9/6)

  • 20 Push-Ups

WOD 190905 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Glute Bridges

  • 1:00 Good Mornings

2 Rounds:

  • 100 SUs

  • 15 MB Deadlifts

  • 10 MB Strict Presses

  • 10 Walkouts

2. Skill

<total 20:00>

Deadlift Stamina

4 Sets:

  • 15 Unbroken Deadlifts @ 50% 1RM

Notes:

1. 50% of your 1RM deadlift.

2. Rest as little as possible between sets.

3. WOD

<total 20:00>

“Heavy Metal”

AMRAP 12:

  • 10 Strict Presses (43/30)

  • 25 DUs

  • 10 Strict Pull-ups

  • 25 DUs

Notes:

1. Scaled: 25 DUs = 40 SUs

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • Full Body CARs Routine

Then:

  • 1:00 Nose-to-Wall HS Hold

  • 1:00 Inch Worm

  • 10 Russian Baby-Makers

  • 10 Burpee Broad Jumps

2. Skills & Strength

(total 20:00)

EMOM 15 (3 Rounds):

  • 8 Supine Ring Rows @ 2111

  • 0:40 Side Plank (Left)

  • 0:40 Side Plank (Right)

  • 15 Reverse Snow Angels (slow & controlled)

  • 0:45 Hollow Rocks

3. WOD

(total 20:00)

For Time:

  • 15/10 Cal Assault Bike

  • 30 KB Swings (20/12)

  • 40-V-Ups

  • 50 Jumping Lunges

  • 40 V-Ups

  • 30 KB Swings (20/12)

  • 15/10 Cal Assault Bike

WOD 190904 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Pigeon Stretch per side

  • 1:00 Row

  • 5 Spiderman + Reach (each side)

  • 1:00 Samson Stretch

  • 1:00 PVC Pass Throughs

  • 1:00 Snatch Grip Sotts Press

  • 1:00 Row

  • 1:30 Thoracic Opener

2. Skill 1

<total 7:00>

Snatch Balance

  • 5:00 to Build to Moderate Set of 3

3. Skill 2

<total 8:00>

Squat Snatch Stamina

EMOM 5:

  • 5 Touch-and-Go Squat Snatches

Notes:

1. Look to slightly improve upon last week’s loading.

4. WOD

<total 30:00>

“Halftime”

For Time (TC=25:00):

30-20-10:

  • DB Power Snatches (17.5/12.5)

  • WB shots (9/6)

Then 10-20-30:

  • Burpee over DB

  • Calorie Row

CONDITIONING WOD

1. Warm-Up

(total 25:00)

  • 4:00 Calf & Hamstring Mobility

  • 200m Row (at low effort)

  • 4:00 Hip Flexor & Quad Mobility

  • 200m Row (at low effort)

  • 4:00 Lat & Scapular Mobility

  • 200m Row (at your 5k pace)

2. WOD

(total 35:00)

For Time:

  • 5 K Row

WOD 190903 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Pike Stretch

  • 1:00 Puppy Pose

  • 1:00 Banded Shoulder Distraction per side

2 Rounds:

  • 0:25 Superman Hold

  • 200m Run

  • 10 AbMat Sit-ups

  • 10 Ring Rows

  • 5 Walkouts

2. Skill

<total 15:00>

Gymnastic Focus Work

  • Ring Muscle-ups Practice

3. WOD

<total 30:00>

“Cement Truck”

E5MOM 25 (5 rounds):

  • 400m Run

  • 12/9 Calorie Assault Bike

  • 15 T2B

Notes:

1. Scaled: 15/12 cal Row/Ski.

2. Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1:00 to rest.

3. Today, it is better to go slightly slower on the Machine to go bigger on the gymnastics.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlift

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m 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 25:00)

E1:30MOM 18 (3 Rounds):

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

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

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

  • 10 Barbell Roll-Outs

3. WOD

(total 20:00)

For time:

  • 800m Run

  • 30 Alternating Single-Arm DB Snatches (15/10)

WOD 190902 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Couch Stretch per side

  • 1:00 Pigeon Stretch per side

  • 1:00 Ankle Stretch per side

2 Rounds:

  • 200m Run

  • 10 Lite KB Swings

  • 5 Spiderman + Reach (each side)

  • 5 Glute Bridges

  • 5 Inchworms

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 12 Sets:

  • A: 3 Front Squats

  • B: 6 Back Squats

*1-Rep Max Back Squat*0.9*0.72. Same weight for all squats.

3. WOD

<total 25:00>

“Sucker Punch”

21-18-15-12-9 FT (TC=20:00):

  • KB Swings (24/16)

  • Thrusters (34/25)

Notes:

1. For both weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks

2. Break because you planned to, not because you have to.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 2:00 Hip CARs (1:00 per side)

  • 2:00 Ankle CARs (1:00 per side)

  • Couch Stretch x 60-90 seconds per side

Then E1:30MOM 9 (2 Rounds):

  • 0:30 Bear Crawl + 0:30 Hollow Hold

  • 0:30 per side of Paloff Hold Squats

  • 0:45 Static Hang (one set pronated, one supinated)

2. Skills & Strength

(total 20:00)

E2MOM 16 (8 Rounds):

  • 3 Tempo KB Front Squat @ 31X1

* Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets 7 and 8.

3. WOD

(total 20:00)

3 RFT:

  • 25 WB Shots (9/6)

  • 10 Pull-Ups

WOD 190901 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

3 rounds:

  • 30 DUs (60 SUs)

  • 10 HS shoulder taps

  • 10 lunge jumps

  • 10 kip swings

Then:

  • 0:30 Banded lat pulldowns (each side x 4)

  • 1:00 pigeon pose (each side x 2)

2. Skill 1

<total 10:00>

1 RFT (TC=7:00):

  • 50 strict pull-ups [scaled: ring rows]

3. Skill 2

<total 10:00>

1 RFT (TC=5:00):

  • 30 strict HSPU [scaled: elevated pike push-ups]

4. WOD

<total 20:00>

“Knee Slapper”

AMRAP 15:

  • 100′ Walking Lunge without weights

  • 200m Double KBs Farmers Carry (24/16)

  • 30 AbMat Sit-ups

  • 400m Row

*Notes:

1. 100' = back and forth in the box 2 times.

2. Choose KBs weights that you can complete in 2-3 sets each round.