Tuesday WOD – Speed Is King!

21 Sep
0

CrossFit WOD

A) Mobility

Partner Internal Rotation/Extention - 2 mins each (apply pressure on shoulders while slowly lowering hips)

Double Lacrosse Thoracic Smash - 2 mins

B) Warm Up

Shuttle (6,6,12,12,18,18)

Lunge 25m

Bear Crawl 25m

Spiderman 25m

Double Unders x 50

C) Skills

Every minute, on the minute, for 12 mintues:

Minute 1 – Strict/Kipping Bar Muscle-Up/Strict C2B Pull Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 15-20 Meters or Wall Walks x 5

Minute 3 – Unbroken Double-Unders x 50 reps

C) WOD 1 - Speed and Agility (exactly 10 Minutes)

20 x Shuttle Run

Aim to complete 1 Shuttle EVERY 30 seconds or find someone at similar level and do You Go I Go.

* A) 0 m B) 6 m (first blue line) and C) 18 m (third blue line).

** 1 Shuttle rep – Start on your stomach behind A, get up sprint to B, turn sprint back to A, then sprint out C and turn sprint back to A.

WOD 1 and WOD 2 can be split into two groups if needed so can be done in any order. Rest 2 mins between WOD 1 & WOD 2.

E) WOD 2

10 Minute AMRAP

10 Burpee Pull Ups (sub - burpees if you cannot do strict pull ups without bands)

15 Wall Balls (9/7kg)

20 Ring Dips (sub -strict push up/push up hog)

F) Power Hour

Every 2 minutes, for 24 minutes (12 sets):

Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

Then

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Bench Press *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 75% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101-104% *Set 8 – 1 rep @ Your Choice

HIIT WOD

A) Warm Up

Shuttle (6,6,12,12,18,18)

Lunge 25m

Bear Crawl 25m

Spiderman 25m

Double Unders x 50

B) WOD 1 - Speed and Agility (exactly 10 Minutes)

20 x Shuttle Run

Aim to complete 1 Shuttle EVERY 30 seconds or find someone at similar level and do You Go I Go.

* A) 0 m B) 6 m (first blue line) and C) 18 m (third blue line).

** 1 Shuttle rep – Start on your stomach behind A, get up sprint to B, turn sprint back to A, then sprint out C and turn sprint back to A.

WOD 1 and WOD 2 can be split into two groups if needed so can be done in any order. Rest 2 mins between WOD 1 & WOD 2.

C) WOD 2

10 Minute AMRAP

10 Burpee Pull Ups (sub - burpees if you cannot do strict pull ups without bands)

15 Wall Balls (9/7kg)

20 Ring Dips (sub -strict push up/push up hog)

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