Monday WOD – “Midline March”

27 Aug

This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

A) Mobility

Test: Squat

Mob: 4 min on hip flexors, 4 min exploring pigeon stretch (hip capsule)

Retest: Squat

B) Warm Up

20 x Squats

20 x Shoulder Rollouts

20 x Reverse Lunges with Rotation

20 x Plank Walk Ups

C) Strength

Four sets of:

Back Squat x 8-10 reps

Rest as needed

Work as heavy as you can for each set.


2014 Games – “Midline March”

Three rounds for time of:

50 V-Ups

50-foot Handstand Walk or 5 Wall Walks

50-foot Overhead Walking Lunge (70/50kg)

Sorry to all of our friends overseas for the late post, we were celebrating an awesome 2014 CrossFit Games season.

D) Power Hour

Spend 20-25 Minutes on a weakness


EMOTM for 20 Minutes

3 x Strict HSPU Deficit

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