WOD – Fri, Dec 9
SPECIFIC WARMUP
Shoulder Press (E2MOM 10: 5×3
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
BEGINNER
3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 push press (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 sumo deadlift high pull (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
INTENDED STIMULUS
- Classic CrossFit test, high-rep, lightweight, conditioning workout.
- 15-25 reps for each movement.
- Use the row to push or pace based on the level of fatigue.
- Athletes can achieve 30-50 reps on the box jumps and push presses.
- Maintain good range of motion despite the volume and fast pacing in this workout.
Cool Down
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating box step-ups with a partner
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating squat jumps with a partner
2sets:
5 shoulder presses – elbows in front of bar in the rack
5 sumo deadlifts – feet are just wider than squat stance
5 box jump with a step-down)