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CrossFit WOD, January 24, 2020

Friday 24th January 2020

Warm-up

Warm-up
500/400m row
10 bridged reach overs
into 3 rounds
10 kip swings
5 ring row
10 press ups

3 min pushing EMOM
try a few of your chosen pulling movements after each set.

All the pulling!
Working pulling gymnastics under fatigue.
Rx movements are obviouly pretty tough.
If you are scaling it look to make the pulling harder each time.

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CrossFit WOD, January 23, 2020

Thursday 23rd January 2020

Warm-up

Warm-up
3 rounds
10 light wall balls
10 KB deadlifts
10 PVC good mornings

3 min pulling EMOM
Glute bridge after set 1
Barbell good mornings after set 2
Barbell deadlifts after set 3

First week of heavy deadlifts. All reps should be completed touch and go. Like rhe front squats you will have 10 mins to build to a heavy 5 reps,

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CrossFit WOD, January 22, 2020

Wednesday 22nd January 2020

Warm-up

Warm-up
20/15 calorie row
2 lengths of the rig bear crawl
then
3 rounds
30 DUs (50 singles)
3 walk outs

3 min pushing EMOM
steady air squats after set 1
sit ups after set 2
shoulder activation after set 3

Chance to practice some upside down gymnastics first. DONT be afraid to fail.
Tough conditioning wod afterwards.

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CrossFit WOD, January 21, 2020

Tuesday 21st January 2020

Warm-up

Warm-up
3 rounds
10 jumping air squats
10 hollow rocks
10 KB swings

3 min pulling EMOM
Barbell first pull after set 1
Barbell hang power cleans after set 2
Barbell power cleans after set 3

Building to a heavy 5 rep touch and go power clean to start. We did a lot of power cleans before christmas so loo for good form and build as heavy as possible.

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CrossFit WOD, January 20, 2020

Monday 20th January 2020

Warm-up

Warm-up
3 rounds
10 plate squats
5 down ups
10 kip swings

3 min pushing EMOM
Glute bridges after set 1
BB front squats after set 2
Front rack stretch after set 3

This is the start of soome structured strength training. We will be front squatting and deadlifting heavy once a week over the next 6 weeks.

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CrossFit WOD, January 18, 2020

Saturday 18th January 2020

Warm-up

Warm-up
3 rounds
10 KB swings
10 goblet squats
10 kip swings
10 press ups
We are doing this wod for Mirna and Dave who recently welcomed baby Santiago to the family. From everyone at Crossfit Hull and Humber, congratulations and we wish you all the happiness in the world.

Metcon

Santiago (Time)
7 Rounds for time:
18 Dumbbell Hang Squat Clean,

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CrossFit WOD, January 17, 2020

Friday 17th January 2020

Warm-up

Warm-up
2 lengths of the rig burpee broad jump
3 rounds
5 max height squats
5 walk outs
10 KB swings

3 min pushing EMOM
BB shoulder to over head after set 1
BB hang power clean after set 2
BB front squat after set 3

Barbell cycling. Short AMRAPs with changing weight. Starting light with more reps getting heavier each set.

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CrossFit WOD, January 16, 2020

Thursday 16th January 2020

Warm-up

Warm-up
3 rounds
12/9 cal assault bike or row
5 burpee box step overs
10 KB deadlifts

3 min pulling EMOM
glute bridges after set 1
kneeling reach throughs after set 2
Banded good mornings after set 3

Metcon

Metcon (AMRAP – Rounds)
21 min EMOM

1 – 13/10 cal assault bike or 15/12 cal row
2 –

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CrossFit WOD, January 15, 2020

Wednesday 15th January 2020

Warm-up

Warm-up
3 rounds
30 DUs
10 hollow rocks
10 air squats

3 min pushing EMOM
couch stretch after set 1 and 2
shoulder stretch after set 3

Today is light after yesterdays heavy macho man. If you are aching, look to move steady throughout and get through the wod. If you are feeling fresh then set yourself a goal and get after it.

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CrossFit WOD, January 14, 2020

Tuesday 14th January 2020

Warm-up

Warm-up
3 rounds
10 kb swings
10 goblet squats
10 press ups
after 3 sets
10 lunging reach ups each side.

3 min pulling EMOM, strict if possible. Look to be building strength.

BB power cleans after set 1
BB front squat after set 2
BB STOH after set 3

Heavy day! After you have got warmed up you will have 10 mins to build upto a weight on the complex.

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