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OUR BLOG

WOD – Monday, 09/07/2018

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

CrossFit Rocks – CrossFit

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Emma using chest-to-bar pull-ups more frequently in workouts now.

Warm-up

Warm-up (No Measure)

With a partner, complete 2 rounds each of (alternate movements):

10/7-cal assault bike

10 kip swings

Then 2 rounds each of (alternate movements):

7 medicine ball sit-ups

7 wall-ball shots

Then 2 rounds each of (alternate movements):

5 burpees

5 jumping lunges

Then,

Set-up for workout.

Metcon

Lots of skill and lots of volume. These workouts are the variants of popular benchmarks ‘Cindy’ and ‘Mary.’ This volume is the equivalent of doing 20 rounds within the 20 minutes of ‘Cindy’ and ‘Mary’ (which is very advanced). So pick a very achievable rep scheme today because we aren’t allowing all day to complete this workout.

Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Beginner – Intermediate.

Metcon

Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
Advanced.

Advanced Athlete Extra Work

Front Squat (2-2-2-2-2 reps)

Gymnastics strength WOD

Metcon (No Measure)

4 rounds:

20 sec front support

20 sec hollow hold

20 sec superman hold

No rest between

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