Friday WOD – Hands Down

25 Sep
0

CrossFit WOD

A) Mobility

Barbell Anterior Deltoid/Internal Rotation Smash - 2 mins each side

Hip Capsule External Rotation - 2 mins each side

B) Warm Up

In pairs one warms up on bands the other on barbell then rotate:

P1. Banded Good Mornings x 30, Banded Walks x 30 (15 each side), Banded Face Pulls x 20

P2. Barbell Complex (10 reps each with empty barbell of Front Squat, Shoulder Press, Thruster, RDL, Hang Power Clean)

C) Skills/Strength

Level 1 - Kipping Handstand Push Up Skills (15 minutes)

Level 2 - Strict HSPU - 5 sets for Max Reps (increase deficit each set)

D) WOD

Complete as many rounds and reps as possible in 6 minutes of:

10 Deadlift (60/40kg)

10 Thrusters (60/40kg)

Rest 1 minute

Complete as many rounds and reps as possible in 6 minutes of:

50 Double-Unders

20/15 Hand-Release Push-Ups

Rest 1 minute

Complete as many rounds and reps as possible in 6 minutes of:

20 Box Jumps (24″/20″)

15 American KB Swings (32/24kg)

E) Core

In 5 Minutes complete 3 Rounds of:

Toes 2 Bar x 15 reps

Plank Walk Up x 15

F) Power Hour

Accumulate 10 Minutes in Overhead Squat with barbell

Then

Work on any weaknesses

HIIT WOD

A) Warm Up

In pairs one warms up on bands the other on barbell then rotate:

P1. Banded Good Mornings x 30, Banded Walks x 30 (15 each side), Banded Face Pulls x 20

P2. Barbell Complex (10 reps each with empty barbell of Front Squat, Shoulder Press, Thruster, RDL, Hang Power Clean)

B) WOD

Complete as many rounds and reps as possible in 7 minutes of:

10 Deadlift (60/40kg)

10 Thrusters (60/40kg)

Rest 1 minute

Complete as many rounds and reps as possible in 7 minutes of:

50 Double-Unders

20/15 Hand-Release Push-Ups

Rest 1 minute

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

15 American KB Swings (32/24kg)

C) Core

In 5 Minutes complete 3 Rounds of:

Toes 2 Bar x 15 reps

Plank Walk Up x 15

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