CROSSFIT WORKOUT FOR TUESDAY NOVEMBER 26th (Cycle class WOD is below the CrossFit WOD...so keep reading!) Warm Up: 100 double unders (or 300 single jumps...or do a combo of both...lets get better at those double unders!) 3x: 5 hollow hold rollovers (hollow hold and then roll over onto stomach into superman hold) 10 overhead squats with tubing or pvc 5 turkish get ups/per side 10 single arm crossovers (internal to external/hi/lo) BURGENER as a group MOBILITY as a group: opening up shoulders/backs/pecs as a priority today STRENGTH/SKILL: 5 minutes on Handstand holds and handstand walks Then: Snatches: DE:(Dynamic Effort...low weight but fast movement with perfect form) 6 rounds of 4 snatches every :60 seconds *Beginner: hang snatch *Intermediate: power snatch *Advanced: squat snatch WOD: 10-9-8-7-6-5-4-3-2-1 box jumps wall balls slam balls CYCLE WOD: Warm up 10 minutes easy spinning with 5 spin ups lasting 30 seconds during this warm up 6 minutes single leg drill (alternate leg every minute) THEN: 3 rounds of: 2 minutes FLAT AND FAST 1 minute lunge jumps off bike 3 rounds of: 2 minutes HILL CLIMB 1 minute sprints across floor 3 rounds of: 2 minutes FLAT AND FAST 1 minute front plank spidermans off bike 3 rounds of: 2 minutes HILL CLIMB 1 minute burpees COOL DOWN WITH REMAINING TIME!
Posted on: Tue, 26 Nov 2013 00:38:31 +0000
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