Tuesday WOD – Bulgarian Splits…DOM, D, DOM, DOM, DOMS!

29 Sep
0

 CrossFit WOD

A) Mobility

Weighted Ankle Mobility - 2 mins each side (5 reps big toe, 5 reps straight, 5 reps little toe)

Shoulder Band Flexion - 2 mins each side

B) Warm Up

20 x Squats  (all squats performed facing wall as close as possible)

20 x Shoulder Rollouts

20 x Overhead Squats  (all squats performed facing wall as close as possible)

20 x Split Squats (10 each side - knee to floor)

C) Skills/Strength (20 Minutes)

In 20 Minutes complete Four/Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311

(Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0

Rest 30 Seconds

KB Bulgarian Split Squats x 7-9 reps each leg @ 3011 (use small box or plates and get knee to floor)

Rest 15 seconds between legs, and 30-60 seconds after the second leg.

D) WOD

In 25 minutes, work through the following at 80-90% intensity depending on feel:

KB Farmers Walk 200m (4 laps - HAP)

Power Clean (60/40kg) x 30 - Level 1, High Hang Power Clean (40/20kg) x 30 - Level 2

Burpees x 25

Handstand Walk 20m (sub - 5 x Wall Walks)

E) Power Hour

Every 2 minutes, for 10 minutes (5 sets):

4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang)

Then

Three sets of:

Barbell Hip Thrust x 6-8 reps @ 3011

Rest as needed

Toes 2 Bar x 15 reps

Rest as needed

Then

Work on a weakness or mobility

HIIT WOD

A) Warm Up

20 x Squats  (all squats performed facing wall as close as possible)

20 x Shoulder Rollouts

20 x Overhead Squats  (all squats performed facing wall as close as possible)

20 x Split Squats (10 each side - knee to floor)

B) Skills/Strength (10 Minutes)

In 10 Minutes complete Four/Five sets of:

Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0

Rest 30 Seconds

KB Bulgarian Split Squats x 7-9 reps each leg @ 3011 (use small box (16") or some plates to rest your foot and get knee to floor)

Rest 15 seconds between legs, and 30 seconds after the second leg.

C) WOD

In remaining time, work through the following at 80-90% intensity depending on feel:

KB Farmers Walk 200m (4 laps - HAP)

Power Clean (60/40kg) x 30 - Level 1, High Hang Power Clean (40/20kg) x 30 - Level 2

Burpees x 25

Handstand Walk 20m (sub - 5 x Wall Walks)

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