crossfit, jerk, rounds, Row, split jerk, wod -

Tuesday 2.11.20

Warm-up Prep (10-15 Minutes)

3 Rounds

20 Air Squats

10 Burpees

200m Row

3 Strict Pull-ups 

 

Pre-WOD Mobility

1 Min Lat Roll

1 Min Bar hang

:30 Mini Band Ice Skaters

:30 Mini Band lateral Walk

1 Minute Quad Roll

 

Post WOD Mobility

1 Min. Lower/Upper Back Roll

1 Min. Hamstring Roll

1 Min. Superman Stretch

1 Min. Banded Shoulder Stretch facing bar (each side)

 

Strength - Split Jerk

20 Minutes to build to a 1 Rep Max

Taken from the Rack

 

WOD (Workout of the Day) 

"Alcatraz"

10 Rounds for Calories

1 Minute Row

1 Minute Rest

Incorporated Energy Systems in WOD:  Oxidative

Stimulus:  

  • Our target for each round is to get 10-15 calories per round
  • This is a sprint each round, max out your engine and push hard
  • After a few rounds you will find your rhythm that you are comfortable in and can keep consistent
  • Go hard in the first 20 seconds, then take it down a bit for 20 seconds and then push it hard for the last 20
  • Score is total calories rowed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - None

 

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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