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OUR BLOG

WOD – Wednesday, 05/09/2018

By admin | In CrossFit Rocks | on September 4, 2018

CrossFit Rocks – CrossFit

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George repping out pull-ups.

Warm-up

Warm-up (No Measure)

1 minute banded bully stretch each side

1 minute banded tricep stretch each side

2 minute couch stretch each side.

Then,

Invisible Fran

Then,

3 rounds of:

200-m row

10 banded lat pull downs

5 ring rows + 5 kipping ring rows

*Reduce reps if doing ring rows in the workout

Then,

Set-up for workout.

Metcon

The first workout is for those who can complete Fran Rx and in under 5 minutes. Otherwise, you will be working normal Fran with some intensity!

Metcon (Time)

Complex Fran

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 thrusters

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

Men: 43-kg.

Women: 29-kg.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Advanced Athlete Extra Work

Metcon (Time)

For time:

50-40-30-20-10

Calorie row

30-25-20-15-10 (m)

Handstand walk

Gymnastics strength WOD

Metcon (No Measure)

Freestanding handstand practice

– Have a partner spot you with very little assistance for a 1 minute hold (accumulate if needed).

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