Sun20160214

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 mins, run, row, or jump rope

– Bear crawl (back and forth)

– Broad jump squats (back and forth)

– 10 Instep stretch each side

– 20 banded presses

Finish with 1 mins bottom of the squat stretch, pushing knees out

Strength

Back Squat (5 x 5)

Perform at least 4 sets of warm up before starting the 5 Back Squat working sets @90% of 1 RM.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP Ladder 15min

5 Box Jumps, 1 Barbell Complex

10 Box Jumps, 2 Barbell Complex

15 Box Jumps, 3 barbell Complex

20 Box Jumps, 4 Barbell Complex

….etc.

*Barbell Complex #75/#55

1 Clean

1 Push Press

1 Front Lunges (each side)

1 Thruster

Sport WoD

Metcon (AMRAP – Rounds and Reps)

AMRAP Ladder 15min

10 DU, 1 Barbell Complex

20 DU, 2 Barbell Complex

30 DU, 3 barbell Complex

40 DU, 4 Barbell Complex

….etc.

*Barbell Complex 135/#95

1 Clean

1 Push Press (from front rack to behind the neck)

1 Lunges (each side)

1 Sumo Squat

1 Push Press (from behind the neck to front rack)

1 Thruster

Mobility

Spend 1min at least on each stretch.

– Set and reach stretch in partners pressing each other.

– Downward Dog pressing down one heel at a time.

– Massage quads with barbell.

– Lax ball hamstring and glutes stretch.

Cash-Out

* Optional and should be done upstairs.

– 50 standing calve raises holding a weight (Kettle bell or plate).

– 25 hip bridges; weightless or using barbell.

– 25 standing banded abduction; band attached to the post. (each side)

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