Main – CrossFit
Main WOD
Metcon (No Measure)
Aerobic recovery
Competition WOD
Metcon (No Measure)
Aerobic recovery
SWOD
SW-A: Parallette Push Ups (3 x Max Reps)
Feet on ground.
SW-B1: Close Grip Pull Ups (4 x 6)
Pull up where your body is perpendicular to the bar (standing sideways to the bar instead of facing). Grip where palms are facing each other.
SW-B2: Band Pull Aparts (4 x 12)
SW-C: Shoulder Press (4 x 8)
SW-D1: Snatch Grip Shrugs (4 x 7)
Strict shrug with snatch grip.
SW-D2: Lying Tricep Extensions (4 x 7)
Use BB or DB.
SW-E: Grip 4orce Farmers Walk (3 sets of equal distances.)
Using the black Grip 4orce grips.
Use a weight that allows you to get 30-50 m.