CrossFit

Warm Up

1 Min Anchored T-Spine Mobilization

1 Min Olympic Wall Squat

Then 2 Rounds with an Empty Bar

7 Press

7 Good Mornings

7 Low Bar Back Squats

7 Sotts Presses

 

Strength WOD

Press

5@70%

3@80%

1+@90%

Not Cleared? Do 5-5-5 focusing on form

-THEN-

Low Bar Back Squat

5@70%

3@80%

1+@90%

Not Cleared? Do 5-5-5 focusing on form

 

Conditioning WOD

For Time with an 8 Min Cutoff

1 Min of High Plank

800m Run

10 Ring Dips

10 V-Ups

10 Russian KB Swings (40/32)

Intensity

Warm Up

3 Rounds

5 Ring Rows

10 Lunges

10 Squats

5 Inchworms

 

WOD 1

8 Min AMRAP

150 M run

5 Strict Pullups

7 DB Thrusters (30/20)

 

WOD 2

8 Min AMRAP

40 Mountain Climbers

10 Jumping Lunges (total)

20 Weighted Flutter Kicks (35/25)

 

WOD 3

8 Min AMRAP

20 Russian KB Swings (24/16)

10 Renegade Rows (30/20)

20 Double Unders

No Doubles? 5 Attempts + 30 Singles

Express WOD

Warm Up

2 Rounds

5 Ring Rows

10 Lunges

10 Squats

5 Inchworms

 

WOD 1

6 Min AMRAP

150 M run

10 Ring Rows

7 DB Thrusters (30/20)

 

WOD 2

6 Min AMRAP

40 Mountain Climbers

10 Jumping Lunges (total)

20 Weighted Flutter Kicks (35/25)

 

WOD 3

6 Min AMRAP

20 Russian KB Swings (24/16)

10 Renegade Rows (30/20)

20 Double Unders

No Doubles? 5 Attempts + 30 Singles

Skill & Strength

Warm Up

75ft high knees

75ft butt kickers

Then 3 Rounds

10 Hip Bridges

5 Plyo Push-Ups

10 Hollow Rocks

10 Arch Rocks

 

Skill WOD

A) Practice gymnastics swing and pulling to your hips in a hollow position. At peak of swing, pull your feet down and bend your knees as if you were trying to kick your heels to your butt.

B) 3×5 banded muscle up transitions

 

Strength WOD

C) 5×8 False Grip Ring Row

D) 5×2 Weighted Chin Up

 

Core WOD

3 Sets

30 Crunches

10 Banded Deadbugs