Sun20160124

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

– Chicken arm shoulder distraction (1 min each side)

– T-spine roll out (1 min)

– 20 Goblet squats.

– Squat hold in the bottom position and push knees out (1 min)

– Instep stretch (1 min each side)

Strength

Front Squat (5 x 5)

start with 2-4 warm up sets before you start working sets, all 5×5 @85%.

example: 5 – 3 – 2 – 2 – 5 – 5 – 5 – 5 – 5

10 min to finish working sets.

Gymnastics

EMOM 5 min

5 Pistols (each leg).

Use different scaling options (box, med ball, rig post, plate)

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min,

10 Box Step-Up 24/20

10 Power Clean 95/65

10 Front Rack Lunges 95/65

Sport WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min,

10 Box Jump 24/20

10 Power Clean 135/85

10 Front Rack Lunges 135/85
Sport is not scalable.

Mobility

Quads smash with the bar (2 min each side)

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