Thursday WODs

April 8, 2015

CrossFit

 

WARM UP:

10 Lengths:

Toy Soldiers

Side shuffle (right)

Side shuffle (left)

Knee hug into lunge

Inch worm with push-up

Walking RDLs

Backwards hurdle walks

Quad pull + Fig. 4

Over/under the fence

Frog hops

 

SQUAT MOBILITY:

Lunge to pigeon

Olympic squat wall stretch

Wall split with external rotation

 

STRENGTH:

SQUAT GOAT (Choose from back squat, front squat or overhead squat)

 

3 x 5 @ 40% of 1 RM

 

2 x 5 @ 60% of 1RM

 

1 x 3 @ 70% of 1 RM

 

3 x 5 @ 80% of 1RM

 

WOD:

 

Row 250 meters - then MAX K2E to the end of 3 minutes

 

Rest 1 minute

 

Row 250 meters- then MAX front squats 95/135 to the end of 3 minutes

 

Rest 1 minute

 

Row 250 meters- then MAX DUBs to the end of 3 minutes

 

Rest 1 minute

 

Row 250 meters- then MAX Back Squats 95/135 to the end of 3 minutes

 

…if there’s time, ABS!

 

3 Rounds:

1 minute plank

15 KB oblique bends per side

10 Figure 4 Crunches per side

 

Endurance

 

5 RFT:

Run 350m

Lunge 50m (4 Lengths)

 

 

Unloaded

 

Skills: HANDSTANDS!

 

  • Kick-ups to wall (5 on each leg)
  • Hold (against wall or free standing)
  • Walking (against wall or free standing)
  • Handstand Shoulder taps
  • Stradle to handstand
  • Parallettes
  • Elbow stands
  • Headstands

 

AMRAP in 15 minutes:

15 Mule Kicks

15 K2E

15 Superman

 

 

 

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