WOD 190903 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Pike Stretch

  • 1:00 Puppy Pose

  • 1:00 Banded Shoulder Distraction per side

2 Rounds:

  • 0:25 Superman Hold

  • 200m Run

  • 10 AbMat Sit-ups

  • 10 Ring Rows

  • 5 Walkouts

2. Skill

<total 15:00>

Gymnastic Focus Work

  • Ring Muscle-ups Practice

3. WOD

<total 30:00>

“Cement Truck”

E5MOM 25 (5 rounds):

  • 400m Run

  • 12/9 Calorie Assault Bike

  • 15 T2B

Notes:

1. Scaled: 15/12 cal Row/Ski.

2. Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1:00 to rest.

3. Today, it is better to go slightly slower on the Machine to go bigger on the gymnastics.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlift

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 25:00)

E1:30MOM 18 (3 Rounds):

  • 8 Weighted Box Step-Ups (Left Leg) @ 2111

  • 8 Weighted Box Step-Ups (Right Leg) @ 2111

  • 16 Single-Arm DB Row @ 2111 (8 each arm)

  • 10 Barbell Roll-Outs

3. WOD

(total 20:00)

For time:

  • 800m Run

  • 30 Alternating Single-Arm DB Snatches (15/10)