Main – CrossFit
Main WOD
W-1: WOD specific warm up (No Measure)
Do 2-3 sets of partial reps for each movement….75-85% effort
M-1: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar
Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
M-2: GHD Situps (2 x 12 GHD + back extensions ( 4 sets))
Competition WOD
W-1: WOD specific warm up (No Measure)
Do 2-3 sets of partial reps for each movement….75-85% effort
C-1: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar
Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
C-2: Front Squat (EMOM 10 x 2 reps ; build over sets)
SWOD
S-: Metcon (No Measure)
S-A.
Deadlift
70%x3
80%x3
90%x3
70% 12×3 reps; rest 2-3 minutes
S-B.
Front Squat 4×8; rest 2 minutes Heavier than last week
S-C.
Romanian Deadlifts 4×15; rest 60 seconds Light to Mderate Load
S-D.
5 sets:
15 Back Extensions; rest 30 seconds
90 second Plank Hold (add weight); rest 30 seconds