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WOD – Tuesday, 31/07/2018

By admin | In CrossFit Rocks | on July 30, 2018

CrossFit Rocks – CrossFit

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Tuxy and Jess battling it out on the rower.


Warm-up (No Measure)

Challenge: Hokey Pokey!


3 rounds of:

Jumping course (hurdles and boxes)

5 around the world lunges

5, 10, 15 (m) shuttle sprints


Set-up for workout.

*Run a longer cool down after the workout.


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

200-m row

50 double-unders
Should you be using a speed rope? Speed ropes are not recommended for beginners because you cannot feel the turn of the rope. Weight is a favourable factor when learning because it provides greater muscular feedback. Until you can perform 30+ unbroken double unders, only then should you consider upgrading to a speed rope.

Advanced Athlete Extra Work

Snatch (2-2-2-2-2 reps)

Gymnastics strength WOD

Metcon (No Measure)

3 rounds for quality:

30 seconds tucked hollow hold

30 seconds superman hold

Rest as required between movements.

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