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OUR BLOG

WOD – Wednesday, 15/11/2017

By admin | In CrossFit Rocks | on November 14, 2017

CrossFit Rocks – CrossFit


Try and accumulate 50-100 GHD sit ups this week (to half-way if you have not done full GHD sit-ups before)

Warm-up

Warm-up (No Measure)

3 rounds

30 seconds air squats

30 seconds burpees

Then;

Overhead R.O.M mobility

– 40m overhead carry (DM or KB)

– 1 minute hang

– 5 x 1 arm DB/KB press in the bottom of the squat (each side)

Use foam roller or peanut ball to roll out thoracic (add a weight on top if needed). Then repeat movements above.

Challenge:

#1. Cossack squat double KB/DB press

#2. Double KB/DB press in the bottom of the squat

Then;

Warm up back squat (and set up for workout)

Metcon

Metcon (5 Rounds for reps)

Tabata

Back squats 40/30kg

Rest 1 minute

Tabata

L-sit hold

Rest 1 minute

Tabata

Ring rows

Rest 1 minute

Tabata

Handstand hold

Rest 1 minute

Tabata

Row (calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Advanced Athlete Extra Work

Metcon (Time)

3 rounds for time:

20 pistols

20 GHD sit ups

Gymnastics strength WOD

Metcon (No Measure)

6 rounds:

30 sec superman pulses

30 sec front support hold

No rest between exercises.

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