WOD 190925 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Couch Stretch per side

  • 1:00 Banded Shoulder Distraction per side

  • 1:00 Pec Smash per side

2 Rounds:

  • 1:00 Machine

  • 3 Strict Pull-ups

  • 6 Push-ups

  • 9 Air Squats

2. WOD

<total 30:00 including set up>

“Bar Crawl”

10-9-8-7-6-5-4-3-2-1 (TC=25:00):

  • DB Floor Press

  • Front Squat

  • Deadlift

Notes:

1. Choose weights for each movement that you can complete at least 15+ reps unbroken when fresh.

2. Within each set, these should be weights you can complete with 1 break max.

3. Deadlift weight > Front Squat weight.

3. Skill

<total 15:00 including set up>

Capacity Builder

3 Rounds:

In a 2:00 Window:

  • 15/12 Calorie Row

  • 10 Chest-to-Bar Pull-Ups

Time Remaining: Max WB shots (9/6)

Then: 0:30 Rest between rounds

Notes:

1. The goal is to move quickly through the row and chest to bars to give you plenty of time on the WB shots.

2. We're ideally completing this work in 1:20 or under, giving you around 0:40 to accumulate as many WB shots as possible.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 100m WB Pec Activation Walk

Then:

  • 0:30 KB Halos

  • 0:30 Plank Shoulder Taps

  • 1:00 Glute Bridges

  • 0:30 Rest

  • 0:30 DB Floor Press

  • 0:30 Static Hang

  • 1:00 Reverse Snow Angels

2. Skills & Strength

(total 20:00)

E2MOM 18 (3 Rounds):

  • 10 DB Bench Press @ 2111

  • 10 Supine Ring Rows @ 2111

  • 1:30 Side Plank (0:45 each side)

3. WOD

(total 20:00)

3RFT:

  • 300m Run

  • 10 Single-Arm DB Push Press (17.5/12.5) (left side)

  • 10 Single-Arm DB Push Press (17.5/12.5) (right side)

  • 15 Stationary Dips