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WOD – Tuesday, 06/02/2018

By admin | In CrossFit Rocks | on February 5, 2018

CrossFit Rocks – CrossFit

You know how everyone always sprints the assault bike when it is a warm up? If we told you to go at warm up pace for the workout, would you sprint that too? #reversepsychology #winningthewarmup


Warm-up (No Measure)


1. 2 min ea side hamstring with band attached to post

2. 2 min ea side couch stretch with hands on floor (this will prevent cheating stretch by hyperextending spine, try to tuck pelvis and push hips towards floor)


3 rounds of:

100m run

10 under over (with partner holding broomstick, crawl under then jump over)

10 partner wall balls


Warm up with practicing DB snatch standards (swapping hands below eye level) and burpee standards (jumping both feet in).


Metcon (Time)


21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 22.5kg dumbbell

Women: 15kg dumbbell
Can you do this in sub 5 minutes? Top games athletes were completing this in 3-3:30!

Metcon (Time)


50 GHD sit ups for time (scale to 30 reps)

Advanced Athlete Extra Work

Metcon (Time)

3 rounds for time:

100 double unders

400m run

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 1 min holding the bottom of a ring dip – break into as many sets as necessary.

If you find this position too challenging, hold between boxes or jerk blocks and take some of your weight through your legs.

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