Hey Folks!
Getting the reps in there – That’s all you need to do. Stay focused, stay strong, and get the reps in. Not every WOD is going to feel like the best day ever (they’ll eventually get a little rare), but so long as you put in a full effort, then you should feel victorious when you yell “time” or when the AMRAP timer goes off.
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WARM UP
Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
Front Squat
With the bar in the Front Rack position, perform a full squat. Abs tight, elbows up, heels down, knees out. Sets and reps as prescribed per the programming.
5 X 3
Every 2 Minute for 10 Minutes:
3 Front Squats @85%
*Optional 2 high box jumps (or just standing jumps) after each set.
3 Front Squats @85%
*Optional 2 high box jumps (or just standing jumps) after each set.
Row – 1000m
Row 1000m for time. Maintain Good posture and a steady pace. Your low back should never be compromised, and your movement should never stop. Stroke rate should be somewhere between 22-30 (mostly depending on your height). Long, powerful pulls will get you moving faster.
Row + DU WOD
For time:
1000m Row
100 Double unders
1000m Row
100 Double unders
I just put the 1000m row separate so that you can record your row time separately from the entire WOD. Though for the WOD there will be a running clock.
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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