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OUR BLOG

WOD – Monday, 08/01/2018

By admin | In CrossFit Rocks | on January 8, 2018

CrossFit Rocks – CrossFit

Welcome back!
We hope everyone has had a fantastic break and has recharged their batteries ready for a big year ahead! Today’s workout is a great one to start the year – make sure you bring your socks! Go hard, it is time to get some intensity!


Welcome back!

Warm-up

Warm-up (No Measure)

3 rounds of:

12 burpees

10 goblet squats

10 hanging activations

Then:

2 rounds for quality:

5 strict knees to elbow (on the bar or on the ropes)

5 footbite lock offs (either hanging with straight arms or sitting on a box)

Warm up back squat with an empty bar

– 6 deadlift

– 6 hang power clean

– 6 push press over to back rack

– 6 back squats

Build in weight.

Metcon

Metcon (Time)

For time:

21 body-weight back squats*

7 rope climbs

15 body-weight back squats

5 rope climbs

9 body-weight back squats

3 rope climbs

*taken from the floor
BRING LONG SOCKS

Advanced Athlete Extra Work

Split Jerk (2-2-2-2-2-2-2)

Gymnastics strength WOD

Metcon (No Measure)

5 minute EMOM (all movements to be completed each minute):

2 push-ups

2 narrow push-ups

2 wide push-ups

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