WOD: Thursday, September 20th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the Ceilings

Today's WOD

WOD: Wednesday, March 29th, 2023 (Burpee Day 59)

Warm-up: Group Dynamic 

  • Glute Bridge Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

*New Base Building Strength Cycle:

  • Mondays- Front Squat 
  • Wednesdays- Deadlift
  • Friday- Strict Press 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Power Cleans (95/65)
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

*Barbell weight should be light to force you to hang on! 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Russian KB Swings (24K/16K) 
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, March 29th, 2023 (Burpee Day 59)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine