Thursday, October 3

October 16, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
Side Shuffle
Karaoke
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Bench Press (5-5-5- AMRAP Bodyweight x 2)

Warmup with 3 sets of 5.
Two sets of As Many Reps as Possible at Bodyweight, Record best set.
If unable to do bodyweight scale as necessary

 

Metcon (AMRAP - Rounds)

Metcon (AMRAP - Rounds)


EMOM 24 (4 Rounds)
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (50/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
Minute 6: Slam Balls

*No score today, just noting rounds completed.
Working in Double Tabata format for today's active recovery
Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement

Your choice on what machine you would like to use for the first station
Choose a light-moderate kettlebell weight that you can swing for 30+ reps when fresh
Work through a variation of double unders or practice the movement for 40 seconds

Competitive Practice Wod

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

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