Thursday's WODs!

September 5, 2019

Here are your Thursday WODs! Also some fun new shoulder activation exercises in our warm-up :) Make sure you watch the demo videos!

 

Thursday Sept. 5, 2019

 

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

 

Warm-up/Shoulder Activation:

 

2 sets of:

 

200m Run

 

Biceps Opening Curls x 5/5/5 reps

 

200m Row

 

Triceps Opening Extensions x 5/5/5/5 reps

 

 

DEMO VIDEOS:

 

Bicep Opening Curls:

 

Triceps Opening Extensions:

 

 

Strength: 15 minutes to complete:

 

21 Strict Presses @ 65-70% 1RM Strict Press

15 Push Presses @ 70-75% 1RM Push Press

9 Push Jerks @ 75-80% 1RM Push Jerk

6 Split Jerks @ 80-85% 1RM Split Jerk

 

WOD:

 

AMRAP in 12 minutes:

12 SDLHP 65/95

12 OTB Squat Thrust Double Hops

12 (total) Single arm DB Step-up and press 20/30# to 20 inch box

12 Ring Dips

 

Post-WOD Core Accessory work (Optional/On your own)

 

3 sets of:

5-10 Strict Toes to Bar or Hanging Leg Raises

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold (with empty bar or light weight)

 

 

Endurance WOD (6am)

 

AMRAP in 18 minutes:

18 Box Jumps 20/24

18/15 Calories

18 Burpee Plate Jumps 25/35

18 OH Lunges with Plate 25/35

 

Rest 2 minutes

 

Then…

 

AMRAP in 9 minutes:

9 Singles

9 DUBs

9 Ab-mat Sit-ups

9 Hollow Rocks

9 Air Squats

9 Squat Jumps

90 Mountain Climbers

 

Post-WOD:

Core Accessory work (see CrossFit programming)

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as CF

 

WOD:

 

AMRAP in 20 minutes:

20 KB Swings 35/53

15/12 Calories

20 (total) Single arm DB Step-up and press 20/30# to 20 inch box

10 Alternating Burpees/Squat Thrusts

 

 

 

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