Tuesday's WODs!

October 23, 2018

Hello CFD athletes! Coach Rebecca just posted our options for next month's strength cycle on our Team Dimensions page, so check it out and make sure you vote! Here are your options for November's 4-week strength cycle:

 

1. Pushing Strength/Power to Overhead

2. Pulling Strength/Power from Floor

 

If you are not a member of our Team Dimensions Facebook group, GET ON IT! We post lots of fun upcoming events, competitions, and social festivities on the page so you don't want to miss out!

 

Here are your Tuesday WODs...

 

Tuesday Oct. 23, 2018

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:

 

A) 2 x 3 Skin the cat / German Hang

 

Notes: Easier to demonstrate than explain, but maintain a lockout at the elbow all the time, and drop off at the end range if you're uncomfortable coming back around. Alternatively, hanging at the end range (option to keep your feet on the ground) provides a great stretch.

 

B) 3 x 15 sec. FREE handstands

 

Notes: Using the shoulder extension that you developed, the perfect length through your body, hold a free standing handstand for as long as 15 seconds. We aren't walking here, just a still handstand. Remember, if you get tight enough through your body you'll be able to maintain balance using your hands. If you fall, get back up and try again!

 

C1) 3 x 6/leg skater squats x EMOM 4

 

Notes: Standing on one leg, you're going to descend into a single-legged squat and try to bring your opposite knee to touch the ground. If this isn't accessible, do step ups with a high box.

 

C2) 3 x 12, 10, 8 Romanian Deadlifts @ 70%, 75%, 80% of deadlift

 

Notes: Begin at the top of your deadlift (standing). Maintaining a PERFECT posture, shoulders retracted, elbows locked out, co-contraction through the core, begin descending on a deadlift BY SENDING THE HIPS BACK AS FAR AS POSSIBLE, but keep the bar touching your body the whole time.

 

WOD:

 

AMRAP in 5:

Buy-in: 400m Run

21 KB Swings 53/70

21 Goblet Squats 53/70

 

REST 2 MINUTES

 

AMRAP in 5:

Buy-in: 400m Run

15 Wall Balls 14/20

15 Ring Dips

 

REST 2 MINUTES

 

AMRAP in 5:

Buy-in: 400m Run

9 DB Burpees 20/30 

9 Box Step-overs (20’’ for men AND women)

 

DB Burpees Movement Demo:

 

 

 

CrossFit Endurance (6am)

 

3 RFT:

50 Air Squats

50 Lunges

50 Box Jumps 20/24

800m Run

 

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