Warm Up:
Do own warm up WoD: Teams of 2 1600m Run (400m Shuttles) 5 Rounds 28 Burpees 14 Power Cleans (60/40)(S: 50/35)(adv. 80/55) 20 C2B (scale: pull up, Band PU, Jump PU, Ring Row) 10 Thrusters (same weight)
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Warm up:
200m Run 3 Rounds 5 Inchworms 10 strict presses 10 box step ups 10 Supermans S&S: 16 min EMOM 1; 15/12 Cal Row 2; 4-6 Wall Walks 3; 10/8 Cal BIKE 4; 14 KB Swings WoD: 6 Rounds 15 Box jump overs (step down) 12 HSPU 9 SDHP (40/25) Warm up: 400m Run 3 Rounds 10 Dynamic Squat stretches 10 PVC lat stretches 10 sec adductor stretch 5 front squats (EB) S&S: Tabata the following 4 min side Plank (2 min Left; 2 min Right) 1 min Transition 4 min Wall sit 1 min Transition 4 min Hollow rock WoD: Open 18.2 (Modified) In 18 min Complete: 1 - 10 Front squat (50/35) Over bar burpees *in Time remaining Find 1RM Clean (squat or power) Warm up:
15/12 Calories 2 Rounds 10 Good mornings 5 Scap pull ups + 5 S pull ups 10 Samson Lunges 5 Power cleans 5 Power snatches S&S: Bring Sally up Back squat (EB) (Scaled air squat) WoD: 30 min AMRAP 400m Run (200m Shuttles) 20 Power cleans (60/40) 30 Toes 2 Bar 400m Run (200m Shuttles) 20 Power Snatches (same weight) 6 Rope Climbs Warm up:
400m Run 3 Rounds 10 PVC Lat stretch 10 Hip opener Lunges 10 sec Adductor stretch 5 Thrusters (EB) S&S: Front squat 5 sets of 3 reps 1 Normal squat 1 Tempo squat (3 sec Lower) 1 Normal squat *75-80% of 1RM WoD: Open 16.5 21-18-15-12-9-6-3 Thrusters (40/25) Burpees over bar Warm up:
3 Rounds 10 Samson Lunges 10 Hamstring walks 20 plate hops 10 Leg swings S&S: every 4 min x 6 sets (24 min) 400m Run 60 DU’s (adv. 100)(Scaled: 100 Singles/40 sec try) 6 Burpees *3 min Time cap each set WoD: 10 min AMRAP 20 Alt V-ups 16 Push ups 20 Air squats Warm up:
Do own warm up WoD: Teams of 2 Buy - in 800m Run Together 5 Rounds 20 Snatches (60/40) 30 Burpees 10 Thrusters (60/40) 30 Pull ups Warm up:
3 Rounds 10 push up into down dog 10 Samson Lunges 10 Supermans 10 Airplane DL S&S: 16 min EMOM 1; 15/12 Cal Row 2; 40 sec plank 3; 12/9 Cal AB 4; 16 DB push press WOD: 6 Rounds 4 Wall Walks 8 KB swings 12 box step ups Warm up:
400m Run 3 Rounds 10 Airplane DL 10 Hip Opener Lunges 5 inchworms S&S: Back rack Front foot elevated Lunges 5 sets of 8 reps per leg WoD: Open workout 17.1 (20 min CAP) 10 DB Snatch 15 BURPEE BOX JUMP OVER 20 DB Snatch 15 BBJO 30 DB Snatch 15 BBJO 40 DB Snatch 15 BBJO 50 DB Snatch 15 BBJO Warm up: 3 Rounds: 10 Adductor stretch 5 Cleans (increase weight every round) 5 Jerks 10 sec Calf stretch WoD: Teams of 2 You go; I go style 18 Rounds 50 Double Unders (60 single skips; 30 sec DU try) 8 Burpees 1 Clean & Jerk (work with heavy weight) |
AuthorCrossFit Pretoria Archives
April 2023
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