Warmup
2 rounds:
1 lap run
10 Ground To Overhead (with plate)
10 Toe Touch Back Bend
10 Lying Twists
10 Bike Situps
Core Work:
Deadlift
8 minute EMOM
3 reps @ 40%
30 second Bridge
Focus on perfect form – shoulders back and driving with the heals
Option: Goat Work
Work on weaknesses
Option: WOD
“For Those Who Dare”
21-15-9
Goblet Squat (24 kg KB)
Sumo Deadlift High Pull (24 kg KB)
Double Unders
Pull Ups
Time: 13:31 (Rx)
StrengthBench Press
1×10 60% (40kg)
1×8 70% (50kg)
1×6 75% (55kg)
1×4 80% (60kg)
WOD
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (40,30)
10 Thrusters (same as sdhp)
Rest 1 minute
*rests are part of wod time
Level 2- (30,20)
Level 1- (25,15)
Time: 30:04 (Rx)
Strength
Back squat
Find your 5RM (100kg)(failed on 110kg)
WOD
10 hang snatches (50,30)
400m run with medicine ball(10,7) +5 squats every 100m
10 Hang Squat Clean Thrusters (Cluster)
400m run w/ MB+ 5 squats every 100m
10 Sumo Deadlift High Pull
400m run w/MB + 5 squats every 100m
10 bar facing Burpees bar jumps
Level 2- (40,25)
Level 1- (30,15)
Time: 13:52 (L2)
Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats
Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)
WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.
Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees
Time: 13:05 (Rx)
Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank
Jamo's Crossfit Journal 