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CrossFit Workout 9.5.2017

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CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Alternating with partner if sharing bike

:45 Slow bike

:45 Alternating Spiderman lunge and reach

:30 Medium bike

:30 Push up to down dog

:15 Fast bike

:15 Air squats

Mobility

Pigeon pose x 1:00 each side

Banded Shoulder distraction x 1:00 each side

______________________________

Instruction/Movement Prep

(15:00 – 25:00)

Wall Ball

Focus points

-Tall Chest

-Relax the arms after pressing the ball

With medicine ball, resting after each set of 5

5 Front squats

5 Overhead Press

5 Thrusters

5 Wall balls

Chest to bar pull-ups/Toes to bar/Pull-ups

Focus points

-Long body/legs in the backswing

-Chest through the bar

Have athletes drop from bar after each drill

5 Scapular retractions

5 Kipping swings

1-3 Strict Pull-ups(or 5 Kipping swings)

3 Chin over bar pull-ups

3 Chest to bar pull-ups

3 Toes to bar

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Rehearsal

(25:00 – 35:00)

Water-falling partners through if necessary

3 Wall Balls

3 Chest to Bar Pull-ups

3 Calorie bike

3 Wall Balls

3 Toes to Bar

3 Calorie bike

3 Wall Balls

3 Pull-ups

3 Calorie bike

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WOD

(35:00 – 55:00)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

Fit: Gymnastic rep scheme 9-6-3

Perf: Gymnastic rep scheme 12-9-6

Comp: Gymnastic rep scheme 15-12-9

Scale/Modify movements as needed

Wall Balls 15-12-9 across all tracks

*Running 2 heats if necessary, starting second group at 4 minute mark.

Rowing an option if necessary.

Fit: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

9 – 6 – 3

Pull-up

Max Calories Bike in time remaining

Perf: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

12 – 9 – 6

Pull-up

Max Calories Bike in time remaining

Comp: Metcon (3 Rounds for calories)

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Chest to Bar Pull-up

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Toes to Bar

Max Calories Bike in time remaining

Rest 4 minutes

AMRAP 4

15 – 12 – 9

Wall Balls (20/14)

15 – 12 – 9

Pull-up

Max Calories Bike in time remaining