CrossFit

Warm Up

2 Rounds
10 Band Pull Aparts
10 Banded Pass Throughs
30 Sec per leg Couch Stretch
30 Sec per side Banded Pec Stretch
10 Ring Rows

 

WOD

“Lynne”
Five rounds , not for time:
Max Reps Bench Press (Bodyweight)

Max Kipping Pullups

(Compare to 06Feb2014)

 

RX+      125% BW and C2B Pullups

ADV     80% BW
INT      70% BW
BEG     60% BW

No Kip? Go strict!

On the bands? Select a band where getting 7-10 reps in round 1 will be a challenge

Intensity

Warm Up

3 Rounds
150m Run
10 Band Pull-aparts
5 Ring Rows
10 Abmat Sit-ups

 

WOD 1

3 Rounds for Total Reps
1 Minute Weighted Situps (30/20)
1 Minute Ring Rows
1 Minute Ball Slams (30/20)
1 Minute Rest

 

WOD 2

For Time
400 M Run
21-15-9
DB Thrusters (30/20)
V-ups
400 M Run

Skill & Strength

Warm Up

Complete for Quality
Choose 2 Thoracic Spine Mobilizations to complete
1 minute shoulder stretch on rings or box
20 Parallette Shoot Throughs (pushup, shoot through, dip, shoot back through is one rep)
10 Divebomber Pushups
WOD

Complete for quality and with intent
5 sets of 10 Hollow Rocks and 10 Arch Rocks

(no use of hands to transition between movements i.e. hollow to arch roll to transition)
5 sets of One arm Pushup Support Holds – 10 seconds per side (stack shoulder over wrist)
3×5 Weighted DB V-Outs (no more than 5 lbs. per hand)
3×10 Wall facing Handstand Shrugs (Scapula Handstand Pushups)

 

Post-WOD skill
Practice cartwheels and freestanding handstand holds

Express WOD

Warm Up

100 Jumping Jacks
2 Rounds

10 Pushups
15 Squats
10 Situps

 

WOD 1

3 Rounds for Total Reps
1 Minute DB Press (30/20))
1 Minute Toes to Bar
1 Minute Plank Hold(No Drop=10 Points)
1 Minute DB Rows (30/20, L+R = 1)
1 Minute Rest

 

Cash Out

Tabata Style for total reps

ODD rounds: DB Bicep Curls (30/20)

EVEN rounds: Burpees