WOD 190909 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Banded Shoulder Distraction per side

  • 1:00 Pigeon Stretch per side

  • 1:00 Couch Stretch per side

1 Round:

  • 200m Run

  • 1 Round of Cindy

  • 10 Sit-ups

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 12 Sets:

  • A: 3 Front Squats

  • B: 6 Back Squats

*1-Rep Max Back Squat*0.9*0.75. Same weight for all squats.

3. WOD

<total 30:00>

“Dive Bar”

1RFT (TC=25:00):

  • 800m Run

  • 50 Barbell Thrusters (20/15)

  • 800m Run

  • 25 Burpees

  • 800m Run

  • 50 Barbell Thrusters (20/15)

Notes:

1. Modify: 800m Run = 1k Row = 55/40 Calorie Assault Bike.

2. Look to complete the thrusters in a quick 1-3 sets.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 10 Wall Slides @ 2020

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 5 reps each)

Then 1 Round:

  • 1:00 Row

  • 1:00 Pec Activation

  • 1:00 Bike

  • 1:00 Scapular Push-Ups

  • 1:00 Ski

  • 1:00 KB Windmills

2. Skills & Strength

(total 25:00)

5 Rounds:

  • 8 DB Bench Press @ 21X1

  • 1:00 Rest

  • Max Reps Stationary Dips @ 1111

  • 1:00 Rest

3. WOD

(total 15:00)

For time:

  • 400m Run

  • 40 DB Push Press (15/10)

  • 400m Run