WOD 190701 (一)

CROSSFIT WOD 

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Run
  • 10 Walkouts
  • 10 Scapular Pull-Ups
  • 10 Good Mornings
  • 5 Spiderman + Reach (each side)
  • 5 Cossack Squats (each side)
  • 5 Warrior Squats (each side)
  • 5 Waiter Squats (each side)


2. Skill

<15:00 total>

Front Squat

  • 1 Tempo Pausing Front Squat* + 1 Front Squat (Tempo: 5s negative, 3 second pause in bottom. Regular stand.)

5 Sets:

  • Set #1 - 60% of 1RM Front Squat
  • Set #2 - 65%
  • Sets #3+4+5 - 70%


3. WOD

<25:00 total>

“Jack Daniels”

1RFT (TC=20:00):

  • 1,000m Run
  • 50 Thrusters (20/15)
  • 30 Pull-Ups

 

CONDITIONING WOD 

1. Warm-Up

<total 20:00>

2 Rounds:

  • 10 Inchworms
  • 10 Scapular Push-Ups
  • 10 Hip Bridges @ 20X1

Then:

  • Double-Under (or Jump Rope) Practice


2. Skills & Strength

<total 20:00>

5 Rounds:

  • 5 BB Hip Thrusts @ 20X1 (50% DL 1RM)
  • 0:30 Rest
  • 15 Band-Resisted Face Pulls @ 21X1
  • 0:30 Rest


3. WOD

<total 15:00>

AMRAP 10:

  • 10 Cal Assault Bike
  • 10 Alt DB Snatch + Alt. Reverse OH Lunges (15/10)*

*1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right