Monday's WODs...Hello Annie!

December 9, 2019

Annie is on the loose at CFD tomorrow! Here are your Monday WODs...only 5 more days until our CFD Holiday Party 2019! Please visit the event page and let us know what you will be bringing for the potluck. And don't forget about the white elephant!

 

Monday Dec. 9, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up:

75m run to stop sign

75m back pedal (on your way back)

1 Length Spiderman Lunges

10 Two-Taps

 

Then, grab a PVC…

Suggested stretches (do not need to write on the board)

Fwd. Lunge with Twist with PVC OH x 10 (5 ea. leg)

Standing Straddle Stretch - to middle

Stranding Straddle Stretch - to L then to R

Cossack Squats x 10

Air Squat x 10

PVC Good Morning x 10

PVC Pass Thrus x 10

PVC Front Rack Stretch x 1:00min per arm

 

Coach-led clean Primer:

 

WITH AN EMPTY BARBELL

Clean Lift Off x 3

Clean Pull from Knee x 3

Clean High Pull from Knee x 3

Clean from Knee x 3

Clean from Power Position x 3

Tall Clean (Clean Pull-under) x 3

Front Squat x 3

Clean x 3

 

Strength: 15-20 minutes to complete

 

Clean for load:

#1: 5 reps @ 55%

#2: 4 reps @ 65%

#3: 3 reps @ 75%

#4: 2 reps @ 85%

#5: 1 rep @ 95%

 

If you are feeling it go for a new 1RM PR

 

WOD:

 

Annie on a stroll…

50-40-30-20-10:

DUBs

Ab-mat Sit-ups

100m OH KB Carry 35/53 (in each arm) after every round

 

 

Endurance WOD (6:30pm)

 

Annie does a 5K!

 

50-40-30-20-10:

DUBs

Ab-mat Sit-ups

1000m Run or Row after each round

 

Post-WOD Core and Stretching (5 minutes):

1 minute plank

1 minute down dog/ up dog moving in and out of poses

30s pigeon hold each side

30s side plank hold each side

30s thread the needle from side plank each side

30s child's pose hold

 

 

On-Ramp (7:30pm)

 

 

 

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