Main – CrossFit
Main WOD
M-1: Metcon (Time)
35/30 cal AD
10 KB swings 70/53
35/30 cal AD
10 KB swings
Rest 8-10 min b/t
3 sets each for time
These are max effort sets!!
Competition WOD
C-1: Handstand Push-ups (Ladder 1-10 for time)
Perform 1 HSPU, rest as needed , then 2, rest etc…
C-2: Metcon (Time)
400m run
20 OH squats 115/80
10 box jumps 30/24
3 rounds for time
SWOD
A: Box Squat Box Jump (1 Every 30 sec for 6 minutes)
Squat to a box, pause, then jump to another box.
Squat to box at parallel.
B: DB Box Jump – Deadlift Position (1 Every 30 sec for 6 min.)
Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
*Rest DBs on bumpers at the height where a bar would be set.
**Weight should be one that allows for maximal explosion and hip/leg extension.
***Height above what you can land on fully extended.
C: Front and Rear Foot Elevated Split Squat (5 x 7 (Each leg))
Split squat where the rear foot and front foot are both elevated.
D: Seated Good Morning (4 x 6)
Good morning while seated on bench with feet on floor.
E: Reverse GHD Sit Ups (3 sets of Maintainable reps)
With back on GHD, straight legs and hands in the foot holds, raise legs up, then lower them back down.