Main – CrossFit
Main WOD
M-1: Sit-ups (4 x 25 ; afap….rest during partners)
M-2: Bench Press (3 x 6 ; 65-70%)
M-3: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Competition WOD
C-1: Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
C-2: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Do this with the class….pair up with someone you don’t know
C-3: Back Squat (3 x 10 ; add 10# from last week)
C-4: Front Squat (2 x 10 ; 60%)
SWOD
SW-A: Box Jump (3 x 5)
Non-weighted box jump.
*Give yourself a target to shoot for, something slightly higher than what you can land on fully extended.
**Rest 45 sec b/t sets.
SW-B: Back Squat (5-4-3-2-1)
*First set should be @ ~80% of your max, then add weight for each consecutive set, reps go down by one each so aim for adding 2-3% or 5-10 lbs each.
**Try to add 5 lbs each set from what you did last week, if you hit a new PR last week, follow the above guidelines.
***It’s not necessary to hit a max for this scheme but if you feel good, go for it!
SW-C: Single Leg Deadlift (3 x 6)
Deadlift done with 1 leg. Can use either a barbell, dumbbells or kettlebells to add weight.
SW-D: Ab Wheel Roll Outs (3 x 5-10 w/ 3 count pause @ extension)
*From knees or feet. Choose the hardest difficulty for number of reps.
**Use a wall as a stop for scaling.
*If you did 10+ reps last week, wear a weight vest this week.
SW-E: Metcon (AMRAP – Reps)
If you have time:
5 Minutes to get as many GHD Raises as possible.