WOD: Friday, September 14th, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Sunday, July 21st, 2024

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • :10s Dead Hang from pull up bar 

——————————————————————————————————–

Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • Hang Squat Cleans 

Intv1: 8 Hang Squat Cleans (95/65) 

Intv2: 6 Hang Squat Cleans (105/75) 

Intv3: 4 Hang Squat Cleans (115/85) 

*Three separate scores:

  • Rounds + Reps for each interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • DB Hang Squat Cleans (50/35) 

Intv1: 8 Hang Squat Cleans (4 per side) 

Intv2: 6 Hang Squat Cleans (3 per side)

Intv3: 4 Hang Squat Cleans (2 per side) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side) 
Posted in | Comments Off on WOD: Sunday, July 21st, 2024
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine