WOD 190930 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 1:30 Couch Stretch per side

  • 1:30 Pec Smash per side

  • 1:30 Thoracic Opener

2 Rounds:

  • 12 Calorie Machine

  • 9 PVC Pass-Throughs

  • 6 Wall Squats

  • 3 Walkouts

2. SKILL

<total 20:00 including set up>

Power Snatch Complex

  • 1 Hang Power Snatch

  • 2 Power Snatches

  • 3 Overhead Squats

On the 2:00 x 5 Sets:

  • Set 1: 60%

  • Set 2: 65%

  • Sets 3-5: Build to a Heavy Complex

Notes:

1. Hold on to the barbell for all 6 reps before dropping.

3. WOD

<total 20:00 including set up>

“Bartender”

5RFT (TC=15:00):

  • 12 Deadlifts(52/39)

  • 9 Overhead Squats

  • 6 Hang Power Snatches

Notes:

1. Choose a moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout.

2. This is ideally a weight that you can complete a round every 2:00-2:30-ish minutes.

3. OVERHEAD SQUATS: This is the hardest movement to break, as breaking leads to you doing extra snatches. Try to hold on for ideally 1 set, possibly 2.

4. HANG POWER SNATCHES: Think 1-2 sets quick sets here. After you finish this station, stay close to the barbell and just get your first set of deadlifts out of the way. This is helpful mentally, as you already take a chunk out of that next round.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 1:00 Couch Stretch (each side)

  • 1:00 Hip CARs (each side)

  • 1:00 Ankle CARs (each side)

Then E1:30MOM 9 (2 Rounds):

  • 0:30 Superman Hold + 0:30 Hollow Hold

  • 0:30 per side Paloff Hold Squats

  • 1:00 Static Hang (1st round pronated, 2nd round supinated)

2. Skills & Strength

(total 20:00)

3 Rounds:

  • 6 KB Front Squat @ 32X1

  • 1:00 Rest

  • 20 Prone Banded Hamstring Curls 2111

  • 1:00 Rest

  • 12 Hollow Body Roll to Superman (6 rolls each way)

  • 1:00 Rest

3. WOD

(total 25:00)

For time:

  • 300m Run

  • 60 KB Deadlifts (20/12)^2

  • 40 Farmer’s Carry DB Walking Lunges (15/10)

  • 20 Burpee Box Jump-Overs