WOD 190813 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 2:00 Wrist Stretches

  • 1:00 Pike Stretch

Then 0:30 on each station:

  • A: Spiderman & Reach

  • B: HS Hold

  • C: Superman

  • D: Inchworm

  • E: Good Morning

  • F: Scapular Pull-ups

2. Skill

<total 20:00>

Gymnastic Focus Work

  • Practice Ring Muscle-ups

  • Practice Strict HS Push-ups

3. WOD

<total 30:00>

“Monkey Business”

4RFT (TC=25:00):

  • 400m Run

  • 20 DB Hang Clean & Jerks (22.5/15)

  • 15 C2B Pull-ups

*Notes:

1. Choose weights that you can complete the Hang C&J <= 1 break.

2. Switch arms every 5 reps.

3. Run at a pace that allows you to go big on the inside movements

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 12:00 Mobility for Hip Hinge Day

2. Skills & Strength

(total 15:00)

2 Rounds of 0:30 on each side:

  • Banded Palloff Hold

  • Banded Lateral Monster Walk

  • Single-Leg Glute Bridge Hold

  • Side Plank Hold

  • Dynamic Bulgarian Split Squat Jumps

3. WOD

(total 25:00)

AMRAP 20:

  • 15 BBJO

  • 15 KB Deadlifts (20/12)^2

  • 15 Hollow Rocks