WOD 190906 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Front Rack Stretch per side

  • 1:00 Couch Stretch per side

  • 3:00 Wrist Stretches

2 Rounds:

  • 100m Run

  • 10 Glute Bridges

  • 10 Good Mornings

  • 10 Russian KB Swings

  • 10 KB Goblet Squats

2. Skill

<total 20:00>

Clean Complex

Every 1:30 x 7 Sets:

  • 1 Power Clean

  • 1 Hang Squat Clean

  • 1 Squat Clean

*Build to a Heavy Set for the day

3. WOD

<total 20:00>

“Squeaky Clean”

3RFT (TC=25:00):

  • 400m Run

  • 7 Power Cleans (43/30)

  • 7 Hang Squat Cleans

  • 7 Squat Cleans

Notes:

1. It is better to go slower on the power cleans to go bigger on the hang squat cleans.

2. Pace 1st run.

3. Scaled: 400m Run = 500m Row/Ski = 28/20 Calorie Assault Bike.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 1:00 Banded Scarecrow

  • 2:00 Floor Pec Stretch (1:00 each side)

Then 2 Rounds:

  • 0:30 Plank Shoulder Taps

  • 0:30 Air Squats

  • 0:30 Rest

  • 0:30 Bear Crawl

  • 0:30 Jumping Squats

  • 0:30 Rest

  • 0:30 Wall Walk

  • 0:30 Burpee Broad Jumps

  • 0:30 Rest

2. Skills & Strength

(total 20:00)

  • 10:00 DU Practice

  • 10:00 Swing & Kipping Practice

3. WOD

(total 20:00)

3RFT:

  • 400m Run

  • 30 WB Shots (9/6)

  • 20 Push-Ups