WOD: Monday, September 24th, 2018

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Friday, March 1st, 2024 (Burpee Day 32)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Lat Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • 5 Tempo Push Ups 

——————————————————————————————————–

Workout: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max Hang Power Cleans (135/95) 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*4 Total Scores:

Total Reps accumulated across all 3 working stations per interval

——————————————————————————————————–

Cardio Option: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max American KB Swings (24K/16K)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

——————————————————————————————————–

Accessory: Open Prep

  • Practice any of the movements for 24.1! 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
Posted in | Comments Off on WOD: Friday, March 1st, 2024 (Burpee Day 32)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine