Warm-up
400m run 3 rounds: 10 empty bar front squats 10 pvc lat stretch 10 dynamic squat stretches 10 alternating airplane DL Strength & Skill Death by front squats (60/40) EMOM - every minute 1 burpee, and 1 front squat **1 more rep each round WOD ‘Helen’ 3 rounds for time: 400m run 21 kb swings (24/16) 12 pull-ups
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Warm-up
400m run 3 rounds: 10m duckwalk 10 cossack squats 10 wallball thrusters 10 empty bar back squats Strength & Skill Every 3min, for 12minutes (4 sets) Back squats 8 reps @ 75% WOD AMRAP 18: 20 wall balls 200m run 20 SDHP (43/30) Warm-up
3 Rounds: 10 Goodmornings 10 PVC elbow stretch 10 Hanstringwalks 10 Strict presses Strength & Skill 5 sets of 7 Reps Double KB Clean & Jerks WOD 3 Rounds: 600m Run 20 Thrusters (40/25) 15 burpee pull ups Warm-up
3 Rounds: 10 Airplane DL 10 Hip opener lunges 10 Push up into down dog 10 Supermans Strength & Skill Elevated front foot back rack lunges 5 sets of 8/8 WOD 4 Rounds: 8 Power snatches (60/40) 12 Weighted box step ups @ 61/51cm & 22.5/15kg 16 KB swings @ 24/16kg Warm-up
2 rounds: 10 Leg swings 10 Hamstring walks 10 PVC Lat stretch 5 inch worms 5 scapula pull ups into 5 strict pull ups Strength & Skill One mile run for time (test) WOD Teams of 2 22 min AMRAP: 40 C2B / pull ups 30 burpees 40 T2B 30 DB snatches @ 22.5/15kg 40 HSPU Warm-up
200m Run 3 Rounds: 10 Deadlifts 10 Strict presses 10 Glute bridges 10 Scorpions Strength & Skill OPEN 21.4 Barbell complex Use 5 sets to find max weight: 1 Deadlift 1 Clean 1 Hang clean 1 Jerk WOD For Time: 60 Deadlifts (60/40) 25 Box Jumps @ 61/51cm 45 Hang power cleans (60/40) 25 Box Jumps @ 61/51cm 30 STOH (60/40) Warm-up
100 Single skips 3 Rounds: 10 Cossack squats 10 Goodmornings 10 Hamstring walks :10 calf stretch Strength & Skill Every 4:30 min x 5 Rounds 400m run 50 Double unders (75 Singles) 8 Burpees *4:00 Time cap each round WOD 'Karen' 150 Wall balls @ 10/7.5kg Warm-up
400m Run 3 Rounds: 10 Hamstring walks 10 sec calf stretch 5 Inchworms 10 Box step ups Strength & Skill 16 Minute EMOM: 0-2: 30/25 calories 2-4: 200m Run + 40 DU’s (adv. 60) WOD 4 Rounds: 5 Wall walks 12 KB swings @ 24/16kg 18 Box jumps @ 61/51cm Warm-up
3 Rounds: 10 hip opener lunges 10 push up into down dog 5 front squats 10 floor sweeps Strength & Skill Tabata The following: 4 min Plank 1 min transition 4 min Air squat 1 min Transition 4 min Deadhang WOD 11 Minute AMRAP: 9 Front squats (60/40) 7 Over bar burpees 5 STOH Warm-up
400m Run 3 Rounds: 10 Hip opener lunges 10 push up into down dog 10 floor sweeps WOD Teams of 2 (35 min Time Cap) You go; I go style (one partner completes one whole round while other partner rest) 18 Rounds Total: 15/12 Calories 15 Wall Balls @ 10/7.5kg 12 Box Jumps @ 61/51cm |
AuthorCrossFit Pretoria Archives
February 2023
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