Home WOD - Sa 30.01.21


Warmup

3-5 min monostructural activity

-Then-

Foam roll 10-15 Passes on each body part

-Lats

-Upper back/thoracic spine

-Triceps and delts

-Quads

-Calf and achilles

-Then-

20 Wrist circles in each direction

20 Elbow circles in each direction

20 Arm circles in each direction

30s Doorway shoulder stretch each arm

30s Bottom of the squat

30s Front rack stretch each

-Then-

2 Rounds:

5 Deadlift

5 Power clean

5 Bench press


Workout Notes

Reps: High

Duration: Long

Goal Times: 13-18 min. Scale weights a needed.


Workout

CrossFit.com “Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 1.5x bodyweight

Bench Press, 1x bodyweight

Clean, 0.75x bodyweight


Scale

CrossFit.com “Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, .75x bodyweight

Bench Press, .5x bodyweight

Clean, 0.25x bodyweight

*Make further scales as needed to hit the goal times


Substitutions

Substitute double or single dumbbell / kettlebell / bag for all movements if you have low equipment. Perform floor press if you have no bench or do regular push ups instead


Accessory

3 Rounds for quality

10 Dumbbell front raise

10 Dumbbell fly

10 Dumbbell side raise


DB/KB or a bag


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