Main – CrossFit
Main WOD
M-1: 5 min AD (Calories)
5 min AD for max cal
M-2: Dips (3 x max reps)
M-3: Handstand Push-ups (3 x 5 strict / 3 x 10 kipping)
Competition WOD
C-1: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
No segmenting….you must complete each movement before moving on
C-2: 5 min AD (Calories)
5 min AD for max cal
SWOD
SW-A: 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.
SW-B: Squat Box Jump (1 Every 30 Sec for 6 Min)
Full squat, then, jump to box.
Free squat, not sitting on box.
SW-C: Front and Rear Foot Elevated Split Squat (5 x 4 Each Leg)
Split squat where the rear foot and front foot are both elevated.
SW-D: RDL (1 x 20 @ 50% DL Max or Heavier than before.)
Romanian Deadlift
Goal is under 30 sec. Move up in weight once you achieve that with a certain weight.
SW-E: Weighted GHD Sit Up (5 x 5)
Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.