CrossFit

Warm Up

Overhead Rib Mobilization – 90 sec per side
Posterior Chain Smash & Floss – 90 sec per side
Then 3 Rounds
6 Super Slow Deadbugs (Straight leg, dorsiflexed foot )(3 per side)
6 Banded Hip Bridges
6 Banded Good Mornings

by the end of the warmup athletes should also complete 350 m row
Strength WOD

Push Press
5 x 65%
5 x 70%
5+ x 75% (to failure or 10 reps, whichever comes first)

 

WOD
7 Rounds for Time
3 Deadlifts (315/225)
30 Double Unders
150 m Run

 

ADV: 255/185
INT: 225/155
BEG: 185/135
NOV: 155/115 or As Needed

L1) 6 Rounds
L2) 5 Rounds

Intensity

Warm Up

3 Rounds
150 M Run
10 Hollow Rocks
10 Supermans
5 Pullups
5 Thruster (light)

 

WOD 1

20 min AMRAP
10 Ball Over Shoulder (50/35)
10 KB Snatch (20/14) (5 Each Arm)
10 Ring Dips
400m Run

 

WOD 2

4 Rounds for TIme
20 Weighted Flutter Kicks (30/20)
20 One Armed Swings 20/14 (10 per arm)
10 Situp & Press (30/20)