WOD 191004 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 2:00 Frog Position

  • 2:00 Child's Pose

  • 1:00 Lacrosse Ball Hamstring Smash

2 Rounds:

  • 40 SUs

  • 0:30 Wall Sit

  • 20 AbMat Sit-ups

  • 10 Glute Bridges

2. WOD

<total 20:00 including set up>

“Gut Feeling”

AMRAP 16:

  • 12 Hang Power Cleans (70/48)

  • 12 Burpees

  • 12 Push Jerks (70/48)

  • 12 C2B Pull-ups

Notes:

1. Try to complete 3+ rounds.

2. Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout.

3. Capacity Builder

<total 20:00 including set up>

3 Sets for Time:

  • 20/15 Calorie Assault Bike

  • 15 Deadlifts (102.5/70)

  • 15 Toes-to-Bar

Rest 2 Minutes Between Sets

Notes:

1. With 2:00 of rest between each set, we're looking to challenge ourselves by going big sets on the deadlifts and toes to bar.

2. Choose weights/variations on each that you can complete 20+ reps unbroken when fresh.

3. Modify: 20/15 cal Row/Ski.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • Mobi-Quick

Then 1 Round:

  • 10 Cal Bike

  • 10 Cal Ski

  • 10 Cal Row

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)

3. WOD

(total 15:00)

AMRAP 12:

  • 3 Strict Toes-to-Bar

  • 12 KB Swings (20/12)

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