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OUR BLOG

WOD – Tuesday, 05/06/2018

By admin | In CrossFit Rocks | on June 4, 2018

CrossFit Rocks – CrossFit

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Tristan as a beginner.

Warm-up

Warm-up (No Measure)

1 minute trigger ball pec each side

1 minute banded bully stretch each side

Then,

Thoracic flow

Then,

2 rounds of:

100m run

20m overhead dumbbell walk (each arm)

*perform 5 shoulder press every 5m

10 ring rows

Metcon

Metcon (Time)

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 22.5-kg. DBs for presses, 1 for pull-ups

Women: Use 2 15-kg. DBs for presses, 1 for pull-ups
Strict movements require more planning! We perform a lot of movements in CrossFit that utilise momentum. You can take a lot of these movements to failure and come back from them after a short break. When going strict, it’s not as easy to come back from failure. Choose the right weight and be smart in how many reps you perform each set!

Masters WOD

Metcon (Time)

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 15-kg. DBs for presses, 1 for pull-ups

Women: Use 2 10-kg. DBs for presses, 1 for pull-ups

Advanced Athlete Extra Work

Back Squat (2-2-2-2-2-2-2 reps)

Gymnastics strength WOD

Metcon (Time)

3 rounds for quality:

30 seconds tucked hollow hold

30 seconds superman hold

Rest as required between movements.

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