THURSDAY WOD June 6, 2019

5
Jun

THURSDAY WOD June 6, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1

Followed by…

Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

CrossFit WOD
FITNESS

Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1

Followed by…

Double-Under (or Jump Rope) Practice x 3-5 minutes

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of AD Pro Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

BootCamp WOD
BUILD 360

Coach Choice