WOD 191001 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 1:00 Pigeon Stretch per side

  • 1:00 Wrist Stretches on Box

  • 1:00 Handstand Hold Stretch

3 Rounds:

  • 200m Run

  • 7 Overhead Circles per side

  • 5 Inchworms

2. SKILL

<total 20:00 including set up>

Single Arm Dumbbell Strict Press

  • 5 Sets of 8 each side

*Build in DB Weight

3. WOD

<total 20:00 including set up>

“Surfer on Acid”

3RFT (TC=15:00):

  • 400m Run

  • 21 Burpees

Notes:

1. A good question to ask yourself before starting this workout is: “How fast can I go in round 1 without having to slow down in round 2?”

2. With simple movements, we want to push the intensity here - but not so much that things slow down in rounds 2 and 3.

3. Modify: 500m Row/Ski, 28/20 cal Bike.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 6:00 Overhead Movement Prep

  • 2 Lunge Matrix (5 steps per leg to each position - forward, lateral, reverse, bowler)

Then 2 Rounds:

  • 4 KB/DB Turkish Get-Ups (2 each side)

  • 20 Single-Arm KB Swings (10 each side)

2. Skills & Strength

(total 25:00)

E1:30MOM 18 (3 Rounds):

  • 8 Strict Single-Arm DB Shoulder Press (left) @ 2111

  • 8 Strict Single-Arm DB Shoulder Press (right) @ 2111

  • 1:00 Plank

  • 16 Alternating Cossack Squats @ 2111 (8 each side)

3. WOD

(total 15:00)

AMRAP 10:

  • 5 Strict Pull-Ups

  • 10 KB Swings (24/16)

  • 20 Air Squats