WOD 191008 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Front Rack Stretch

  • 2:00 Wrist Stretches

  • 1:00 Frog Stretch

2 Rounds:

  • 1:00 Row

  • 1:00 Active Spidermans

  • 1:00 Alternating Box Step-ups

  • 1:00 Inchworms

2. SKILL

<total 15:00 including set up>

Power Clean Complex

  • 1 Clean Pull

  • 1 Power Clean

  • 1 Low-Hang Power Clean

On the 1:30 x 6 Sets:

  • Sets 1-3: 60-63-66% of 1RM Clean

  • Sets 4-6: Build to a Heavy Complex

3. WOD

<total 30:00 including set up>

“Ecod”

3 x AMRAP 4, 4;00 rest between each AMRAP:

  • 15 Burpee Box Jump Overs (24"/20")

  • 21 Power Cleans

  • 27/21 Calorie Row

*Weights:

  • Round 1: 61/43

  • Round 2: 52/39

  • Round 3: 43/30

Notes:

1. The goal is to try to beat your score each time.

2. Every weight used today should be something you can cycle for at least sets of 5-7 within the workout.

3. Move at a pace that you won't slow down from over the course of the 4:00.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20 Meter Bear Crawl (Robotic Dog)

  • 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 20:00)

E2MOM 12 (2 Rounds):

  • #1 – 8 Supinated-Grip Pull-Ups / Ring Rows @ 2110

  • #2 – 8 Double DB Shoulder Press @ 2111

  • #3 – 0:45 L-Sit or L-Sit Progression (Accumulated time)

3. WOD

(total 25:00)

3RFT:

  • 30/20 Cal Row

  • 20 Double DB Push Presses (15/10)