CrossFit WOD, August 13, 2019


Tuesday 13/08/2019

Pre class Prep
6min Run
Steady state run Focus on completing with minimal fatigue
– archer stretch
– banded external and internal rotation 2 x 10 each way each side

Movement Prep
*Coach led*
– Hollow , hollow rock, hollow to single leg stand
– pike push up (look for tracking of elbow)
– Handstand hold, handstand shrugs, shoulder taps
– heel spot, toe spot, pistols
– empty bar halting dead-lifts

Strength & Conditioning
Metcon (2 Rounds for reps)
EMOM
1 – Strict hspu’s
2 – Deadlift @65%

– do not hit failure on handstands
– cannot alternate grip
– should be able to hold 7-10 unbroken dead-lifts (adjust loading to suit)

Metcon
Metcon (Time)
45 D/us
12-10-8-6-4-2
STOH
Pistols

Rx – 70/45
Int – 60/40
Sc – 50/35

– double air squats for pistol sub
– double under to start every round

Accessories

Metcon (6 Rounds for reps)
6 x 200m Row
– hard and fast (hold form)
– rest 1 for 1
Muscle-ups (6min of practice )
– low ring skill work
– higher skill athletes work on low ring turn through & reset for reps and max effort sets
– focus is effective ring path and improving efficiency to reduce fatigue

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