WOD 191009 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 1:00 Banded Shoulder Distraction per side

  • 1:00 Puppy Pose

  • 1:00 Handstand Hold Stretch

10:00 For Quality:

  • 3 Strict Pull-ups

  • 6 Kettlebell Goblet Squats

  • 9 Kettlebell Swings

  • 12 Calorie Machine


2. SKILL

<total 15:00 including set up>

Pause Front Squat

  • 1 Pausing Front Squat

  • 1 Front Squat

On the 1:30 x 6:

  • Sets 1-3: 70-73-76% of 1RM Front Squat

  • Sets 4-6: Build to Heavy

Notes:

1. The pause will be 3 seconds in the bottom before standing.


3. WOD

<total 25:00 including set up>

“Miracle-Gro”

5RFT (TC=20:00):

  • 200 Meter Run

  • 15/12 Calorie Machine

  • 12 Strict Handstand Push-ups

Notes:

1. Choose a rep number or variation that you could complete in 1-2 sets when fresh.

2. Looking for the entire workout to take somewhere in the 12:00-20:00 range.

3. Modify: 200m Run = 250 Row.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Scapular Pull-Ups

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

Then 2 Rounds:

  • 0:30 Assualt Bike

  • 0:30 Rest

  • 50 Meter Waiter & Farmer Carry (25m/side)

  • 0:30 Rest


2. Skills & Strength

(total 20:00)

  • 10:00 DU Practice

3. WOD

(total 20:00)

AMRAP 15:

  • 300m Ski

  • 20 WB Cleans (9/6)

  • 10 Pull-Ups / Ring Rows