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WOD

CrossFit WOD, December 12, 2019

By December 11, 2019No Comments

12.12.2019

Warm-up
(0-10:00)
Line drills:
Walking Lunge, active spiderman, knuckle drags, cradle stretch, side shuffle, high knees, butt kickers
+
Barbell warm up w/ empty bar
5 good mornings
5 back squats
5 elbow rotations
5 front squats
5 RDL

Mobility (10-15:00)
Childs pose 1:00
Cat/Cow flow x 10
Pigeon pose on box 1:00/ side

Teach/Movement Prep
(15-25:00)
Movement Prep:
Box jumps
2-3/leg box step ups
2-3 box jumps w/ step down

Burpees
2-3 push ups
2-3 frog jumps
2-3 burpees

Wall walks
1-2 walk outs
1-2 wall walks
(Build will complete walk out + DB strict press for each rep)

Romanian Deadlift
Empty bar RDL @3030

Thruster
2-3 waiter squats/side
2-3 single arm DB push press/side
2-3 single arm DB thrusters/side

Ring Row
15-20s ring row hold
2-3 ring rows @3030
+
time to set up (25-30:00)

Metcon
(30-60:00)

Notes:
** The order of the 3 AMRAPs today DOES NOT MATTER. Team up with 2 other people and each one of you start on one AMRAP and flow through the other 2 as a unit.

** Main goal is to flow through all 3 AMRAPS with a consistent pace.
** Choose weights and movement variations that allow you to move with intention but not get to the point where you have to stop and rest. As always you can modify load or total reps to keep below your "threshold"

Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00 @ 80-85%
Row 250m
8 box jumps w/ step down (24/20)
8 burpees

rest 2:00

Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00 @ 80-85%
3 wall walks
6 Romanian DL @3111 (115/85)
9 reverse lunges/leg (18 total)

Rest 2:00

BUILD: standing walk out + DB Strict Press x 5 / RDL (95/65) / rev. lunges

OPEN (RX+): WW / RDL (135/95) / rev. lunges

Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00 @80-85%
12 cal air bike
12 single arm DB thruster (6/side) (35/25)
12 ring rows

BUILD: AB / SA thruster (25/15) / ring rows
OPEN (RX+): Bike / SA thruster (50/35) / ring rows

Extra Aerobic Capacity
Metcon (8 Rounds for reps)
2-3 rounds**
Run 3:00 @ 75% Aerobic Pace
rest walk 200m

2-3 rounds**
AB 3:00 @ 75% Aerobic pace
rest walk 200m

2-3 rounds**
Row 3:00 @ 75% Aerobic Pace
rest walk 200m

Prescribed is 8 total sets today – choose your best movement of the 3 and only perform 2 sets for that movement. 3 sets for the other two.

Note in comments your distance and your modality

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