Fri

Main – CrossFit

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Main WOD

M-1: Back Squat (1 x 20 rest 2 min 1 x 15 rest 1 min 1 x 10)

M-2: Dip / pull up complex

10-1 descending ladder

Competition WOD

Oly – week 7

Mon – day 1
Wed – day 2
Fri – day 3

2 Mile Run (Time)

GHD Situps (3 x 25)

SWOD

Squat Warm Up (No Measure)

A – 2 x 20 TKE
B – 2 x 5-10 Single Leg Glute Bridge
C – 2 x 10-15 Glute Bridge
D – 2 x 5-10 GHRs or Back Ext.
E – 3 x 3 Squat Box Jumps
*Optional.

SW-A: Paused Back Squat (3 RM – Pause in bottom for 5 sec each rep.)

Back squat with a pause in the bottom position.
*At least 3-5 heavy sets.

SW-B: Front Rack Forward Alternating Lunge (4 x 8 each leg)

In place forward lunge with weight in front rack.

SW-C: Seated Good Morning (3 x 10)

Good morning while seated on bench with feet on floor.

SW-D: Ab Wheel Roll Outs (3 x 5-10)

*From knees or feet. Choose the hardest difficulty for number of reps.
**Use a wall as a stop for scaling.

Categories: WOD

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