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OUR BLOG

WOD – Wednesday, 01/07/2018

By admin | In CrossFit Rocks | on July 31, 2018

CrossFit Rocks – CrossFit

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Tom working hard to improve his front squat!

Warm-up

Warm-up (No Measure)

Squat therapy

*4 x 5 reps. Make it more challenging each set.

Then,

3 rounds of:

10-m duck walk

10 banded good mornings (with front rack)

10-m broad jumps

Then,

Lift.

Weightlifting

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

Position over weight! When lifting heavy for multiple reps on a front squat, it’s very hard to maintain position. Your front rack, midline and spinal erectors will be working hard to keep you upright. Don’t add on more weight if you can’t hold good position for all 5 reps.

Advanced Athlete Extra Work

Metcon (AMRAP – Rounds)

Every 2 minutes for 5 rounds of:

12 chest-to-bar pull-ups

24 air squats

5, 10, 15-m shuttle sprint

Gymnastics strength WOD

Metcon (No Measure)

Wheelbarrow walk 3 x 10m (each, with a partner)

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