amrap, crossfit, double unders, ring dips, training, wallballs, wod -

Tuesday 1.21.20

Warm-up Prep (10-15 Minutes)

3 Rounds

15 Air Squats

10 push ups

10 burpees

 

Strength -Deadlift

4 Sets of 7 Reps

70%, 73%, 77%, 80% of 1 Rep Max

 

 Pre WOD Mobility

1 Minute lacrosse ball triceps smash each side

1 Minute PNF shoulder internal rotation each side

1 Minute calf roll each side

1 Minute wall squat with pvc pipe

 

Post WOD Mobility

1 Minute Quad Roll each side

1 Minute Ant Delt smash each side with lacrosse ball

1 Minute lacrosse ball triceps smash each side

1 Minute calf roll each side

 

WOD (Workout of the Day) 

"Dislocation"

12 Minute AMRAP 

11 Ring Dips

30 Double Unders

25 Wallballs 20lb. Men/ 14lb. Women

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

Stimulus:  

  • This triplet should be completed at a steady fast pace with your rest being on the ring dips
  • Ring Dips are your rest area
  • Get through the double unders unbroken
  • For the Wallballs, first set should be 10-15, second and third set 5-10
  • We are targeting to get 4-7 rounds 
  • Score is rounds plus reps completed in 12 minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - banded ring dips, Single under, lowered weight on medicine ball

 

Post WOD Cool Down

5 Minute medium pace Row

5 Minute medium pace bike


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