• Home
  • Our Story
  • Coaches
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

May 10, 2017

9/5/2017

0 Comments

 
A. Warm-up
Warm-up

3 Rounds: Tabata Bike, row or jumping jacks
Then 3 rounds: 10 Bent Over rows 10 Behind the neck presses 20s Scap Pullups 20s Side Plank (Each side) Mobility: 45s each side, banded pec opener. 60s each side foam roll calf 45s each side, lat stretch
Scoring: Not Scored Time Cap: 20 minutes
B. Muscle up/Pullup skill 
Muscle up/Pullup skill

Muscle up?
3-5 Rounds of:
Ring Swings x 6
False grip Pullups x 3
Ring Dips x 3 muscle up (or attempts) x 1-2

No muscle up but you've got pull-ups?
3-5 Rounds of:
Kip Swings x 6
Negative Pull-ups x 10s
Pushups x 6-8
Strict pull-ups (Spotter if needed) x 1-3

No Pullups?
3-5 rounds of:
10 Scap Pullups 1
0 Ring Rows
10 Scap Pushups
10s Negative pushups
10 Band Pull Aparts (Tough)

Scoring: Not Scored Time Cap: 20 minutes

C. Run 800 metersFor Time:
  1. Run 800 meters

Coach's Notes:
No rest after run! Go right into Part D

D. 5 Rounds For Time of Box Jumps and Push Presses5 Rounds for Time:
  1. 15 Box Jumps 24/20 inches
  2. 15 Push Presses @ 95/65 lbs

Time Cap: 20 minutes
Coach's Notes:
Scale as needed.
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us on 2573  1180 or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers