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OUR BLOG

WOD – Tuesday, 13/02/2018

By admin | In CrossFit Rocks | on February 12, 2018

CrossFit Rocks – CrossFit

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No hat, no play. No sock, no climb. 😀

Warm-up

Warm-up (No Measure)

Med ball naughts & crosses

Today’s gymnastics EMOM

2 sets for quality:

3 belly button to bar kip swings

6 bar dips (coaches set up low bars on racks)

9 banded pull downs

Broomstick drills

Metcon

Metcon (Time)

12-9-6 reps for time of:

Hang squat cleans

Burpee bar muscle-ups

Men: 75kg

Masters: 50kg

Women: 50kg

Masters: 35kg
Hips before arms in BOTH of these movements. Your hips must be fully extended before you do anything with your arms in order for you to capitalize on those powerful posterior chain muscles (hamstrings, glutes and spinal erectors). Your arms are no match for their strength so don’t let your arms try and take over!

Advanced Athlete Extra Work

Metcon (Time)

2 rounds for time of:

Run 1 mile

100 sit-ups

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM:

7 burpees + 5 handstand push-ups (or 15 second handstand hold)

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