WOD 10809 (五)

颱風警報🌪!

因為颱風來襲,明天(星期五,8/9)休館一天!

轟颱團隊

*為維護教練及學員安全,依照人事行政局公告,只要台北市、新北市達到停班停課的標準,我們將會休館一天。

Hongtai Alert!

We will be closed tomorrow (Friday, 8/9) due to the typhoon warning !!! 🌪

*To ensure the safety of our members and coaches, Hongtai CrossFit will adhere to the announcements from the Personnel Administration Bureau for Taipei City and New Taipei City, closing if deemed necessary due to typhoon warnings. 

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

2 Rounds:

  • 200m Run

  • 10 Hand on Toes Good Mornings

  • 5 Walkouts

Then 2 Rounds:

  • 0:20 Superman Hold

  • 10 Push-ups

  • 5 Strict Pull-ups

2. Skill

<total 15:00>

Clean Technique:

  1. Clean Pull

  2. Hang Clean

  3. High Pull

  4. Hang Power Clean

Every 1:30 x 7 Sets:

  • Set 1: 50%

  • Set 2: 55%

  • Sets 3-7: 60%

*% of estimated 1RM Power Clean

3. WOD

<total 30:00>

“Assault on DT”

5RFT (TC=25:00):

  • 200m Run

  • 12 Deadlifts(61/43)

  • 9 Hang Power Cleans

  • 6 Push Jerks

*Notes:

1. Pace the run, and go for big chunks on barbell.

2. Choose a load that you can complete the hang power clean in 1-2 sets and the push jerks unbroken.

3. If raining: 15/12 cal Machine

4. Modify weights: 43/30 kg

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 2:00 Hip CARs (1:00 per side)

  • 2:00 Ankle CARs (1:00 per side)

  • 2:00 Couch Stretch (1:00 per side)

Then E0:30MOM 6 (3 Rounds):

  • Static Hang

  • Jumping Air Squats

  • Single-Arm DB Thrusters (0:15 per arm)

  • Plank Shoulder Taps

2. Skills & Strength

(total 25:00)

E2MOM 18 (3 Rounds):

  • 8 DB Bench Press @ 21X1

  • 12 Bent-Over Reverse DB Flies

  • 6 L-Sit Tuck to Extension b/tw PLYO Boxes @ 1212

3. WOD

(total 20:00)

AMRAP 15:

Buy-In:

  • 800mRun

Then "Strict Cindy":

  • 5 Strict Pull-Ups

  • 10 Push-Ups

  • 15 Air Squats