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OUR BLOG

WOD – Monday, 15/01/2018

By admin | In CrossFit Rocks | on January 14, 2018

CrossFit Rocks – CrossFit


Get your abs ready for GHD sit ups by doing them before or after class!

Warm-up

Warm-up (No Measure)

Mobility

– thoracic bridges

– cat cow

– squat & reach

– 2 x 20 second bottom of ring dip

– 10m inchworm

Then;

3 rounds

10 box jumps (step down)

10 burpees

20m bottoms up KB OH carry (10 L/10 R)

Warm up kettlebell snatch

Metcon

Metcon (3 Rounds for reps)

On a 12-minute clock, 4 rounds of:

1 minute of kettlebell snatches 24/16kg

1 minute of sit-ups

1 minute of lunges

Score is reps completed for each exercise
Keep your hands loose on the kettlebell snatch. Let the bell rotate over to your forearm by punch under, not swinging over.

Advanced Athlete Extra Work

Snatch (12×1)

Every 90 seconds (start around 65% and build gradually).

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

20 second hollow hold

20 second front support

20 second hang from bar

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