CrossFit WOD, July 15, 2019


Monday 15/07/2019

Pre class Prep
60 seconds per movement
– toe walks
– heel pumps
– karaokes
– open gate , close gate

Movement Prep
– bear crawl
– spider man crawl
Running Mechanics

Strength & Conditioning
Metcon (2 Rounds for reps)
Every 3 Minutes for 2 Rounds

– Run

Rx – 400m ( Sub 7-1/2 min mile)
int – 300m (7.30-9 min mile)
Sc – 200m (9+)

– 2 minute rest for changeover of groups

Metcon (Time)
Every 3 Minutes for 2 Rounds

(5,10,15,20) Shuttle Run

Rx – 4 x Shuttle (Sub 7-1/2 min mile)
int – 3 x Shuttle (7.30-9 min mile)
Sc – 2 x Shuttle (9+)

Metcon
Metcon (Time)
3 Rounds
30-20-10
Pull ups, ctb, bar muscle ups
12 Power Cleans

Rx – 72.5/50
Int – 60/40
Sc – 50/35

* should be smooth singles and strong sets on the gymnastics. Adjust gymnastics as needed but still look to increase difficulty as the reps reduce eg (ttb, pull ups, ctb)

Accessories
Bench Press (3 x 15 @65%)
Push Pull (4 Rounds )
1- 80% Strict pull ups
2- 80% Strict Ring dips

80% of what a max effort might be.

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