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OUR BLOG

WOD – Tuesday, 15/05/2018

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

CrossFit Rocks – CrossFit

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Hang in there, it’s nearly midweek!

Warm-up

Warm-up (No Measure)

Mobility:

2 minute Lizard stretch each side

Then,

2 rounds of:

20s Handstand Hold

15 Banded Pull Aparts

10 Cossack Squats

Then,

2 rounds of:

10/7 calorie Assault Bike

7 Box Jumps

5 inchworm push-ups

Set-up for workout.

Metcon

Metcon (AMRAP – Reps)

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target
The CrossFit Open this year presented us with a similar workout to today’s. Those of us which did the Open, should be very familiar with the punishing effect of high volume Double Unders. Manage your sets appropriately early on (even if you are feeling good) and stay below your threshold. You do not want shoulder fatigue 7 minutes into a 20 minute Amrap.

Advanced Athlete Extra Work

Metcon (Time)

For time:

30-25-20-15-10

GHD Sit-ups

*Perform 2 Rope Climbs after each round.
This is short and fast. The aim is to go unbroken and to transition quickly.

Gymnastics strength WOD

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