WOD 190629 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

2 rounds:

  • 12/9 cals machine
  • 8 walkouts
  • 16/12 HS elbow taps

Then:

  • 5 Spider-Man + Reach (each side)
  • 5 warrior squats (each side)


2. Skill

<15:00 total>

DB S20H Progression*

E2MOM 12 (6 sets):

  • Sets 1-2: 8 reps @50%SP1RM**
  • Sets 3-4: 8 reps @next higher DB weight
  • Sets 5-6: 8 reps @next higher DB weight

Then 4 rounds of Tabata intervals (20/10) (2:00 total):

  • HS hold [scaled: Yoga wall L-sit hold]

*Try to complete all sets unbroken. Start each with shoulder press (if possible). When shoulder press fails, switch to push press. If push press fails, switch to push jerk.

**For example, if barbell shoulder press 1RM is 60kg, 50% would be 30kg total or two 15kg DBs. The next jump would be the next highest DB weight of 17.5kg. The next jump would be the next highest DB weight of 20kg. 


3. WOD

<35:00 total>

“Walmart”

AMRAP 30 (3p teams):

  • 7/5 cals Bike
  • 10 WB Squat Jumps (9/6)
  • 5 DBs Clean and Jerks*

*DB weights:

  • 1st 6 Rounds - 15/7.5
  • 2nd 6 Rounds - 17.5/10
  • 3rd 6 Rounds - 20/12.5
  • 4th 6 Rounds - 22.5/15