WOD: Saturday, April 6th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Thursday, September 28th, 2023

Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (increasing weight per round) 

*Start around 60% of 1RM and build 

*Last set should be a tough set of 5 but NO failing! 

——————————————————————————————————–

Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps:

  • Rd1 and 4: Max Box Jump Overs (24”/20”) 
  • Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K) 
  • Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14) 

*3 Separate scores: 

  • One score for total BJO, Goblet Squats, and ABSU

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, September 28th, 2023
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine