WOD 190619 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

  • 200m Run

Then 2 Rounds:

  • 10 Cossack Squats

  • 10 Hollow Rocks

  • 10 Wall Squats

  • 10 Supermans

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill 1

<15:00 total>

Strict Handstand Pushups

12 Sets for Time:

  • 40% of Max Strict HSPU

3. Skill 2

<15:00 total>

Thruster

On the 2:00 x 6 Sets of 3 thrusters (from the ground):

  • Set #1 - 60% of 1RM Clean and Jerk

  • Set #2 - 64%

  • Set #3 - 68%

  • Sets #4+5+6 - Build up

4. WOD

<20:00 total>

“Chest Hair”

1RFT (TC=15:00):

  • 25 Thrusters (30/20)

  • 400m Run

  • 25 Pull-Ups

  • 400m Run

  • 25 Thrusters (30/20)

CONDITIONING CLASS

A.

<20:00 total>

  • T-Spine mobilization

  • 5 Scapular CARs (each direction per side)

  • 5 Shoulder CARs (each direction per side)

Then:

  • 5 KB Halos (each direction)

  • 5 KB Presses x 5 (left side)

  • 5 KB Windmills (left side)

  • 5 KB Presses (right side)

  • 5 KB Windmills (right side)

  • KB Push Presses (left side)

  • 25m KB Waiter Carry (left side)

  • 5 KB Push Presses (right side)

  • 25m KB Waiter Carry (right side)

B.

<10:00 total>

E2MOM 8 (4 rounds):

  • 3-4 Single Arm DB Strict Shoulder Presses (each side)

*Go as heavy as possible!

C.

<10:00 total>

E2MOM 4 (8 rounds):

  • 3-4 Single Arm DB Push Presses*

*Same weight as Strict Presses

D.

<20:00 total>

1RFT (TC=15:00):

  • 30/25 Calories Bike

  • 20 Burpees

  • 15 Strict Pull-Ups