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OUR BLOG

WOD – Friday, 08/06/2018

By admin | In CrossFit Rocks | on June 7, 2018

CrossFit Rocks – CrossFit

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Guess who had been hanging for the least amount of time? (Ruby, Steve & Rick.)

Warm-up

Warm-up (No Measure)

Mobility:

2 minute foam roll/barbell quad smash each side.

Tabata:

Hollow hold + superman hold (10s each)

Then,

3 rounds of:

100m Row

20m farmers carry

*every 10m, perform 5 romanian deadlifts.

10 hip flexor lifts

Then,

Warm up deadlift weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 deadlifts

20 GHD sit-ups

Men: 124-kg.

Women: 84-kg.
Can you move explosively, jack your heart rate up, fatigue your core, and then lift heavy without losing form? This requires phenomnal core strength and is hard to do. Today’s workout requires exactly that. So the priority is to pick a load that you know you can manage under fatigue. It’s surprising how quickly movement quality can diminish when the midline is tired.

Masters WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 deadlifts

20 GHD sit-ups

Men: 100-kg.

Women: 70-kg.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

3 min AMRAP

1 regular push-up

1 narrow hands push-up

1 wide push-up

10 air squats

2 regular

2 narrow

2 wide

20 air squats

3 regular

Etc…

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