wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD April 3

Mobility

http://www.mobilitywod.com/2011/03/episode-209-free-your-ribs-your-mind-will-follow.html


Warm-up

 

1:00 Neck Rolls

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

3 X 0:20 Hollow Body Hold

400 meter Jog

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

 

Strength Warm-up

Strict Presses(Just the Bar)

Strict Presses (40% of your 1 RM)

Strict Presses (50% of your 1 RM)

Strict Presses (60% of your 1 RM)

Strict Press (80% of your 1 RM)

If you do not know your push press max (One Rep Max = 1 RM), then guess for the warm-up.  You should find it today:)


Skills / Strength

 

5 X 2:30 Rounds

Strict Presses
Push Presses
Push Jerks

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.

Work your way up to the heaviest set you can do without putting the bar down.  Set a clock for five rounds each of which are 2 minutes and 30 seconds.  At the start of each round, perform 1 strict press, 3 push presses, and 5 push jerks.  You will then have the remaining time in the round to rest.

Coach’s Note: Usually, depending on your technique, the strict press will be your limiting factor for the weight you will be able to use, so shoot for a number at or close to your 1 RM strict press.  Also, this is a good time to work technique on these different movements.  Remember, the bar will be in your hands for the start of the strict press, but will be in your front rack for the start of the push press and push jerk.  There is a lot of power in the front rack position, so start getting comfortable with that bar above your collar bones and crammed into your neck;)

Strict Press

Strict Press

 

Push Press

Push Press

 

Push Jerk

Push Jerk


WOD

 

Tabata

AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

Tabata

Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Tabata

Plank

Fitness Level Substitution: Plank on hands

Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds.  Set up the clock and do all three Tabata work-outs (a total of 12 minutes) back to back.

AbMat Sit-up

AbMat Sit-up

 

Push-up

Push-up

 

Plank

Plank


Cool-down

 

10 Air Squats

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

 

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