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OUR BLOG

WOD – Monday, 11/06/2018

By admin | In CrossFit Rocks | on June 10, 2018

CrossFit Rocks – CrossFit

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Never miss a Monday or a squat day.

Warm-up

Warm-up (No Measure)

Mobility

2 minute Internal hip rotation with kettlebell each side

Then,

91 squat drill:

5 air squats

3 rep toes forward (close/normal/wide)

3 reps toes in (close/normal/wide)

3 reps toes out (close/normal/wide)

3 reps split stance left leg forward, toes forward (close/normal/wide)

3 reps split stance left leg forward, toes in (close/normal/wide)

3 reps split stance left leg forward, toes out (close/normal/wide)

3 reps split stance right leg forward, toes forward (close/normal/wide)

3 reps split stance right leg forward, toes in (close/normal/wide)

3 reps split stance right leg forward, toes out (close/normal/wide)

5 air squats retest

Then,

Lift.

Weightlifting

Back Squat (5-5-5-5-5 reps)

5’s are a regular rep scheme that come up and are a great benchmark among both experienced and beginner lifters. You will either be lifting heavy today or learning how.

Advanced Athlete Extra Work

Metcon (5 Rounds for reps)

Max reps each round in 2 minutes of:

12 box jump overs

6 ring muscle-ups

Max hang cleans

Rest 1 minute. Repeat for a total of 5 cycles.

Men: 100-kg. / 24-in. Box

Women: 70-kg. / 20-in. Box

Gymnastics strength WOD

Metcon (No Measure)

Alternate tabata:

Shoulder taps in front support

Handstand hold

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