WOD 9.30.14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
2 rounds of 10 reps.

Weightlifting

RDL (Snatch Grip RDL – 5 X 4-6 )

Romanian Dead-Lift
If your glutes weren’t sore last week, then keep the lordosis longer, drop low, but not beyond the point of lordosis and tension in the hamstrings.

Rest 60 Seconds.

Ring Rows X 6-8

Rest 60 Seconds and repeat

Metcon

Barbell Inverted Pyramid (Time)

5-4-3-2-1
Dead-lift @BW X 1.5
Squat Clean @BW X .75
Jerk @BW X .75

Rest 5 Minutes then

1-2-3-4-5
of the same triplet.

You get two barbells. Do all 5 DL then all 5 Cleans then all 5 Jerks. Then all 4… etc.

Cash Out

L-Sit (Maximum time L Sit, 2 attempts)

Cool Down

All foam roll. Getting you used to the foam!

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