Thursday WOD – Split It Up

24 Sep
0

CrossFit WOD

A) Mobility

Shoulder Band Flexion - 2 minutes each side

Couc Stretch - 2 minutes each side

B) Warm Up

Lunge 25m

10 x Push Ups

Inchworm 25m

10 x Jumping Lunges

Bear Crawl 25m

10 x Pull Ups

C) Skills/Strength (15 Minutes)

Level 1 - 15 minutes on Split Jerk technique/footwork building to 5 x 5 reps 

Level 2 - Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep. Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D) WOD

For time:

30 C2B Pull Ups

30 Ring Dips

30 Bar-Facing Burpees (two-foot jump, two-foot land)

30 Hang Squat Cleans (80/55kg) - Level 1, High Hang Squat Clean - Level 2

30 Walking Lunges (80/55kg)

E) Core (6 minutes)

45 secs Hollow Rock

45 secs Side Plank L

45 secs Side Plank R

45 secs Plank

2 Rounds : no rest

F) Power Hour

Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95+% Rest 2-3 minutes between sets.

Then

For max reps/distance/time: 2 Minutes of Muscle Ups Rest 30 seconds 2 Minutes to establish max distance Handstand Walk Rest 30 seconds 2 Minutes to establish max effort L-Sit Hold on rings 

Then

Work on a weakness

HIIT WOD

A) Warm Up

Lunge 25m

10 x Push Ups

Inchworm 25m

10 x Jumping Lunges

Bear Crawl 25m

10 x Pull Ups

B) Strength

Every 90 secs for 5 sets 

Push Press/Jerk x 5

C) WOD

For time:

30 C2B Pull Ups

30 Ring Dips

30 Bar-Facing Burpees (two-foot jump, two-foot land)

30 Hang Squat Cleans (80/55kg) - Level 1, High Hang Squat Clean - Level 2

30 Walking Lunges (80/55kg)

D) Core (6 minutes)

45 secs Hollow Rock

45 secs Side Plank L

45 secs Side Plank R

45 secs Plank

2 Rounds : no rest

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