WOD – Thu, Mar 30
Warm Up
SPECIFIC WARMUP
GHD SIT-UP REVIEW
Setup
Descent
Ascent
Range of Motion Full Half progression
2 sets:
5-10 GHD sit-ups DB Sit-ups
– Rest 1:00 between sets.
-Use rest time to select DBs.
MINI-ROUND
1 set:
5 GHD sit-ups DB Sit-ups
6 walking lunges
25′ farmers carry
033023 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (25/35 lb)
– Use two DBs for the carry.
INTERMEDIATE
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups (parallel)
100-m DB farmers carry (15/25 lb)
– Use two DBs for the carry.
BEGINNER
AMRAP 30:
400-m run
20 walking lunges
20 sit-ups
100-m DB farmers carry (10/15 lb)
– Use two DBs for the carry.
INTENDED STIMULUS
3-5+ rounds
Long grindy workout.
Keep run to 5:00 or less.
Unbroken on lunges and sit-ups the entire time.
Complete the farmers carry in 2 sets or less; speed walk/run if possible.
2-3 minutes Over All Dynamic Body Activation
CROSSFIT WALKING WARM-UP
2 sets:
:20 walking wrist and elbow stretch
:20 walking arm circles and swings
:20 single-leg kick-up
:20 walking toe touch
PARTNER FALLING DRILL
2 turns each partner:
Partner falling drill
RUN WARM-UP
3 rounds:
100-m run
Rest :30
– Increase pace each round.