WOD 190927 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 1:00 Hamstring Smash per side

  • 1:00 Banded Hamstring Distraction per side

  • 1:30 Thoracic Opener

1 Round:

  • 15 PVC Pass-Throughs

  • 30 AbMat Sit-ups

  • 15 PVC Overhead Squats

  • 0:30 Banded Pull-Aparts

  • 15 PVC Overhead Squats

  • 30 Banded Good Mornings

2. Gymnastic Skill + Snatch

<total 15:00 including set up>

On the 1:30 x 7 Sets:

  • 3 Toes to Bar

  • 2 Bar Muscle-ups

  • 1 Hang Squat Snatch*

  • 1 Squat Snatch*

*Weight: 65-80% of your 1RM Squat Snatch

Notes:

1. Modify: C2B, Push-ups.

2. The gymnastics rep numbers should be something you can complete unbroken every round.

3. WOD

<total 25:00 including set up>

“Air Conditioning”

On the 5:00 x 4 Rounds:

  • 20 Double DBs Deadlifts (25/20)

  • 20 WB shots (9/6)

  • 20/15 Calorie Row

Notes:

1. Looking to push the pace in this interval conditioning piece.

2. Goal: 3:00 on/2:00 off.

3. It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

2 Rounds:

  • 10 Inchworms

  • 10 Scapular Push-Ups

  • 1:00 Floor Pec Stretch (0:30 each side)

Then:

  • Double-Under (or Jump Rope) Practice

2. Skills & Strength

(total 20:00)

E1:30MOM 18 (3 Rounds):

  • 8 Strict Pull-Ups @ 21X0

  • 8 Push-Ups @ 2111

  • 0:45 Handstand Hold

  • 0:45 L-Sit / L-Sit progression (accumulated)

3. WOD

(total 15:00)

“Baby Jacky”

1RFT:

  • 500 Meter Row

  • 30 DB Thrusters (15/10)

  • 20 Pull-Ups