WOD 190628 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

E3MOM, 1 Round:

  • A: 25/20 Calorie Row
  • B: 50 SUs + 10 WBs + 5 Ring Rows
  • C: 15 AbMat Sit-Ups + 15 Good Mornings


2. Skill

<20:00 total>

Deadlift, 2:00 rest in between sets: 

  • 3 Reps @ 70%
  • 1 Rep @ 75%
  • 3 Reps @ 70%
  • 1 Rep @ 80%
  • 3 Reps @ 70%
  • 1 Rep @ 85%

Then 12:00 total to build:

  1. Heavy Single
  2. Heavy 10-Rep


3. WOD

<30:00 total>

“El Niño”

1RFT:

  • 1 Mile Run
  • 50 DB Snatches (22.5/15)
  • 400m WB Run (9/6)
  • 30 Pull-Ups
  • 20 Burpee Box Jumps (24"/20")

 

CONDITIONING WOD 

A.

<15:00 total>

  • 10 Wall Slides @ 3030
  • E Lunges (per leg) to each position (forward, lateral, reverse, bowler)

Then EMOM 6 (2 rounds):

  • Minute 1 – 5 Paloff Side Steps* (left side)
  • Minute 2 – 5Paloff Side Steps* (right side)
  • Minute 3 – 0:30 Plank Shoulder Taps

*Each rep is 3 steps out then back in & totally under control


B.

<25:00 total>

Every 1:30 for 18:00 (3 rounds):

  • Station 1 – 8 DB Shoulder Presses (right) @ 2111
  • Station 2 – 8 DB Shoulder Presses (left) @ 2111
  • Station 3 – 20 Reverse Snow Angels (slow & controlled)
  • Station 4 – 50m Farmer’s Carry with Heavy KBs

 

C.

<20:00 total>

EMOM 15 (3 rounds) for max reps:

  1. 1:00 DB Box Step-Overs (12.5/7.5)
  2. 1:00 Strict Handstand Push-Ups
  3. 1:00 Push-Ups
  4. 1:00 Strict Pull-Ups
  5. 1:00 Rest