WOD 190902 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Couch Stretch per side

  • 1:00 Pigeon Stretch per side

  • 1:00 Ankle Stretch per side

2 Rounds:

  • 200m Run

  • 10 Lite KB Swings

  • 5 Spiderman + Reach (each side)

  • 5 Glute Bridges

  • 5 Inchworms

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 12 Sets:

  • A: 3 Front Squats

  • B: 6 Back Squats

*1-Rep Max Back Squat*0.9*0.72. Same weight for all squats.

3. WOD

<total 25:00>

“Sucker Punch”

21-18-15-12-9 FT (TC=20:00):

  • KB Swings (24/16)

  • Thrusters (34/25)

Notes:

1. For both weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks

2. Break because you planned to, not because you have to.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 2:00 Hip CARs (1:00 per side)

  • 2:00 Ankle CARs (1:00 per side)

  • Couch Stretch x 60-90 seconds per side

Then E1:30MOM 9 (2 Rounds):

  • 0:30 Bear Crawl + 0:30 Hollow Hold

  • 0:30 per side of Paloff Hold Squats

  • 0:45 Static Hang (one set pronated, one supinated)

2. Skills & Strength

(total 20:00)

E2MOM 16 (8 Rounds):

  • 3 Tempo KB Front Squat @ 31X1

* Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets 7 and 8.

3. WOD

(total 20:00)

3 RFT:

  • 25 WB Shots (9/6)

  • 10 Pull-Ups