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OUR BLOG

WOD – Tuesday, 16/05/2017

By admin | In CrossFit Rocks | on May 15, 2017

CrossFit Rocks – CrossFit


Warm-up

Warm-up (No Measure)

3-5 sets

10 sec seated wall stretch hold

Then;

Thoracic flow

Then;

3 rounds

10 single leg RDL (ea leg)

25 double unders

1 minute HS hold

Metcon

Metcon (Time)

7 rounds for time of:

21 shoulder presses 35/25kg

21 hip extensions
Midline stabilisation

This is the ability to squeeze your abs to create an unmoving, integrated trunk where the s-curvature of the spine is wedded to the pelvis. You must demonstrate midline stabilisation in order to prevent flexion in the hip extension and undue hyperextension in the shoulder press.

Masters WOD

Metcon (Time)

7 rounds for time of:

21 shoulder presses 25/15kg

21 hip extensions

Advanced Athlete Extra Work

Front Squat (5-5-5-5-5)

Gymnastics strength WOD

Metcon (No Measure)

3 sets for time

10 v-ups with a pause at the top and a pause in hollow body

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