WOD 191002 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Banded Shoulder Distraction per side

  • 2:00 Lats Foam Roll per side

  • 1:30 Couch Stretch per side

10:00 for Quality:

  • 3 Strict Pull-ups

  • 6 Push-ups

  • 9 Barbell Front Squats

  • 12 Front Rack Reverse Lunges (6 Each Side)

  • 0:15 Plank

2. Skill

<total 15:00 including set up>

Front Squat

On the 2:00 x 5 Sets:

  • Set 1: 6 Reps @ 70%

  • Set 2: 4 Reps @ 78%

  • Set 3: 2 Reps @ 84%

  • Set 4: 4 Reps @ 78%

  • Set 5: 6 Reps @ 70%

3. WOD

<total 30:00 including set up>

“Workaholic”

3 Rounds:

  • 30/20 Calorie Row

  • 15 Chest-toBar Pull-ups

Then 3 Rounds:

  • 20 KB Swings (24/16)

  • 15 Thrusters (43/30)

Notes:

1. Looking for these 6 total rounds to take around 15-20 minutes to complete.

2. Choose movements number or variation that allows you to complete within 3 sets.

3. Fight hard on the thrusters, shooting for 1-2 sets.

4. In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell.

CONDITIONING WOD

1. Warm-Up

(total 10:00)

  • 1:00 Supinated Grip Static Hang (accumulated, if needed)

  • Perfect Stretch (10 steps)

  • 0:30 Pronated Grip Static Hang in L-Sit or Tuck Position (accumulated, if needed)

  • Bear Crawl x 20 steps forward + 20 steps backward

2. Skills & Strength

(total 15:00)

E1:30 12 (2 Rounds):

  • 1:00 Reverse Snow Angels (slow & controlled)

  • 1:00 Side-Plank Hold (Left Side)

  • 1:00 Band Pull-Aparts

  • 1:00 Side-Plank Hold (Right Side)

3. WOD

(total 25:00)

E5MOM 20 (4 Rounds) For Times:

  • 250m Run

  • 5 Pull-Ups

  • 10 Toes-to-Bar

  • 15 Push-Ups