Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
Rowing Technique
https://journal.crossfit.com/article/row-technique-correction-with-ben-bergeron
PARTNER WOD
2 person partner:
5 RFT
Row 1,000 meters
dbl kb lunges down to ring
10 jumping pull-ups
dbl kb farmers carry back
a1 rows 500m and immediately moves to next movement
a2 starts immdiattely when a1 is off rower
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
t2b progression
https://journal.crossfit.com/article/toes-to-bar-progression
Metcon
15-12-9 reps for time of:
Toes-to-bars
Ball Slams 40/30, 30/20, 20/10
Thrusters 95/65, 75/45, 65/35
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
6x3 emom CLEANS
coach led clean progression
with bar then weight
WOD
Five 3-minute rounds of:
front squats, 10 reps [rx+185/135, 155/105, 135/85, 115/65, 95/45]
10 box jumps rx+ 34/27, 30/24, 24/20, 20/12
Row for max calories
Rest 2 minutes between rounds
Post calories rowed each round
https://journal.crossfit.com/article/fixing-common-rowing-errors
Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
GYMNASTICS:
HS Progression
9 min emom
3rds 40/20
hs hold
hs negtives
hspu
Benchmark:
Diane
21-15-9
Deadlift
hspu
