WOD Blog

Crossfit

CF: October 16th 2019

Warm Up
“Foam roll before class

3 rounds
12 Cal row
12 KB good mornings (start light)
30s Hollow hold/rock “

Skills
“Kipping Pull ups/CTB/BMU

EMOM 9 minutes
Complete YOUR SCALE every minute

YOUR SCALE:
1. 10s Hang + x3 Kipping knee raises + 4 Alternating TTB
2. x4 Kipping knees to chest + x3 TTB + x2 Pull ups
3. x1 TTB x1 Pull up/CTB x1 BMU

(Same as last week. This time aim for a higher scale and execute elegantly)”

Strength
DEADLIFT
“Deadlift
5×5@ 65% 4010 R90 “
Metcon
CF.19.10.16
5 RFT
50 Double unders
20 TTB
10 Devils press@ 22.5/15 “

Crossfit Fundamentals

FM: October 3rd 2019

Warm Up
“Mobilize / stretch

3 Rounds
50 Skipping / Single unders
1 Length crab walk
30s Plank”

Gymnastics
“Dip Progression (Part 2) – using box and dumbbell or ring if proficient
– Top hold
– Bottom hold
– Dip (if struggle, keep toes on floor for self-assist)”
Skills
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.19.10.03
“AMRAP 12 mins

21 Sit ups
15 Burpees to target
9 Front squats”

Endurance

No WOD found