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CrossFit WOD, August 20, 2019

Tuesday 20th August 2019

Warm-up

Warm-up
2 length of rig burpee broad jump.

3 rounds
10 American KB swings
5 walk outs
10 plate GTOH

3 min pushing EMOM, leg swipe and fast elbows after first set, pvc clean pulls second set and barbells out after the 3rd set going into drills.

Building to a heavy single power clean. Think big hip extension,

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CrossFit WOD, August 19, 2019

Monday 19th August 2019

Warm-up

Warm-up
400m run
3 rounds
10 kip swings
10 press ups
10 air squats
5 ring row

3 min pushing EMOM, lat, calf and shoulder stretch between sets

Running and gymnastics to start the week. Pace the runs so you are not too tired when you get back in.

This is a lot of pulling and the pulling gets more complex as the wod goes on.

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CrossFit WOD, August 17, 2019

Saturday 17th August 2019

Metcon

Warm-up
20/15 cal
3 rounds
5 walk outs
10 pvc good mornings
5 burpee
10 air squats

Warm-up

Metcon
30 min AMRAP in pairs

40 American KB swings 24/16kg
30 burpee over KB
20 Box jump overs 24/20in
10 Wall Walks
50 calorie (alternate machine each round)

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CrossFit WOD, August 16, 2019

Friday 16th August 2019

Warm-up

Warm-up
3 min DU practice or 55 OTM.

3 rounds
10 KB deadlifts
10 KB swings
10 KB STOH each arm

3 min pushing EMOM. kneeling reach through, walk outs and broad jumps between sets

Heavy barbell day. Build to a heavy in the complex. Use the dip of the catch to drive you into the jerk.

The barbell in the wod may not look heavy but a few rounds in will feel it so scale as needed.

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CrossFit WOD, August 15, 2019

Thursday 15th August 2019

Warm-up

Warm-up
30/20 cal row
3 rounds
10 KB deadlift (heavy)
10 kip swings
10 sit ups

3 min pushing EMOM, barbell good mornings, deadlifts and hamstring stretch between sets.

Short, quick interals. Some people will be looking to go unbroken each round. The gymnastic reps are small and pick a weight on the deadlifts that you could do unbroken to allow you to keep the intensity up and get to the rower as quick as possible.

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CrossFit WOD, August 14, 2019

Wednesday 14th August 2019

Warm-up

Warm-up
400m run
3 rounds
10 jumping air squat
10 press ups
10 alt paused lunges

3 min pulling EMOM, leg swings bounds and high knees between sets.

Long conditioning wod. Simple movements so look to find a pace that you can hold onto. Have a plan to break your wall balls and stick to it.

Metcon

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps,

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CrossFit WOD, August 13, 2019

Tuesday 13th August 2019

Warm-up

Warm-up
4 lengths bear crawl
14 paused bridged reach overs
3 rounds
10 KB/DB snatch
10 lunge and dislocate
10 pvc OH squats

3 min pushing EMOM, shoulder and hip mobility between sets

First of all building to a heavy single snatch. We have been building on this for the last few weeks so use what you have been doing and look for a good heavy rep.

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CrossFit WOD, August 12, 2019

Monday 12th August 2019

Warm-up

Warm-up
15 down ups
3 rounds
10 air squats
10 kip swings
10 press ups

3 min pulling EMOM. Lat stretch against rig, walk outs and glute bridge between sets.

Taking on one of the benchmark wods which was done at the Crossfit games. This is a long time to keep up these high skilled gymnastic movements so dont go out too quick.

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CrossFit WOD, August 10, 2019

Saturday 10th August 2019

Warm-up

Metcon

Metcon
In pairs

6 min AMRAP
60/42 cal AB
AMRAP YGIG
6 deadlift 60/42.5kg
6 bar over burpee

2 min rest

6 min AMRAP
60/42 cal row
AMRAP YGIG
Wall walks

2 min rest

6 min AMRAP
400m run together
AMRAP YGIG
5 wall balls
10 jumping lunges

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CrossFit WOD, August 9, 2019

Friday 9th August 2019

Warm-up

Warm-up
400m run
3 rounds
10 KB cleans (5 each side)
10 KB deadlifts
10 kip swings

3 min pulling EMOM, look to go what ever movement you are doing in the wod but with great technique.

leg swings, high knees and calf walks between sets.

Running, Barbell cycling and gymnastics to finish the week.

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