13 Jun CrossFit WOD, June 14, 2019
Posted at 20:00h
in Work out of the day
06/14/2019
The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.
Warm-up
3 rounds
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Pushdowns
Then,
Review:
– Rope Climbs
– Ring Dips
Gymnastics
1a) Rope Climb: 4 x 2. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
1b) Ring Dips: 4 x 10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: 10 Perfect Push ups on Box
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
25 Push-ups
50 Hollow Rocks
75 Barbell Rows (75, 53) (change grip every 3rd set)
25 Push-ups
50 Hollow Rocks
75 Barbell Rows (75, 53) (change grip every 3rd set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
25 Push-ups
50 Hollow Rocks
75 Barbell Rows (75, 53) (change grip every 3rd set)
25 Push-ups
50 Hollow Rocks
75 Barbell Rows (75, 53) (change grip every 3rd set)
Auxillary Work
Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though
– use a light band if needed and crank out fast reps – full ROM though