Friday WOD – Shuttle Up

28 Aug
0

CrossFit WOD

A) Mobility

Front Rack – 2 mins each side

Hip Capsule - 2 mins each side

B) Warm Up

Bear Crawl 10m

10 x Push Ups

Crab Walk 10m

10 x Squat Jumps

Lunges with rotation 10m

10 x Push Ups

Broad Jumps x 10m

10 x Squat Jumps

C) Strength

Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95%

 (attention towards breathing patterns and high elbows throughout lift – if form breaks reduce weight and keep it lighter, focusing on  Pause Front Squats e.g pausing at point where squat form starts to break and then work on increasing your mobility/range from there)  

D) WOD

Every minute, on the minute for 16 minutes:

Even minutes – Burpees x 10-15 reps

Odd minutes – 100 Meter Shuttle Sprint (5,5,10,10,15,15,20,20)

E) Core

2 Rounds – 6 mins

Side Plank Rotations (reach as far as pos away from body)  x 45 secs/15 secs rest

Weighted Hollow Rock x 45 secs / 15 secs rest

F) Power Hour

Every two minutes, for 16 minutes (8 sets):

Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) Rest 2 minutes

Build over the course of the 8 sets.

Then

Three sets of: RDL x 6-8 reps @ 3011 Rest as needed Push-Ups x 20-40 Unbroken reps (make these perfect – they’re not for time, so don’t rush through them) Rest as needed

Then

Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds

HIIT WOD

A) Warm Up

Bear Crawl 10m

10 x Push Ups

Crab Walk 10m

10 x Squat Jumps

Lunges with rotation 10m

10 x Push Ups

Broad Jumps x 10m

10 x Squat Jumps

B) Strength

EMOTM for 5 minutes (5 sets):

Front Squat x 5 reps

 (attention towards breathing patterns and high elbows throughout lift – if form breaks reduce weight and keep it lighter, focusing on  Pause Front Squats e.g pausing at point where squat form starts to break and then work on increasing your mobility/range from there)  

C) WOD

Every minute, on the minute for 16 minutes:

Even minutes – Burpees x 10-15 reps

Odd minutes – 100 Meter Shuttle Sprint (5,5,10,10,15,15,20,20)

E) Core

2 Rounds – 6 mins

Side Plank Rotations (reach as far as pos away from body)  x 45 secs/15 secs rest

Weighted Hollow Rock x 45 secs / 15 secs rest

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