Julian 127

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Metcon (No Measure)

Pre WOD / No Measure

Run 200m

Then perform;

30 sec superman hold + 30 sec hollow rock + straight into get up and sprint 20 m

2 rounds

30 sec dead bugs + straight into get up and sprint 20 m

2 rounds

20 sec side plank (right) + 20 sec side plank (left) + 20 sec plank + straight into getup and sprint 20 m

2 rounds

* Use the walk back as the rest.

* If they don’t have space, have them get up and take as many fast steps as they can.

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+ – Fully Loaded

5 min: Power Snatch (95/65 lb.)

4 min: Shuttle runs (20 m)

3 min: Power Snatch

2 min: Shuttle runs

1 min: Power Snatch

Rx – Partially Loaded

5 min: DB Alt. Power Snatch (50/35 lb.)

4 min: Shuttle runs (20 m)

3 min: DB Alt. Power Snatch

2 min: Shuttle runs

1 min: DB Alt. Power Snatch

Metcon (No Measure)

(10-15 min.)

Project Squat Better Session #2

10 Cossack Squat + 5 sec. Pause at each rep (5 each side)

10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so you are working hard, but aren’t being roadblocked by it too much. No cheating!

3 rounds

* These should be done slow and controlled, find strength in each position. If you have some load, add it to the second and third set of the cossack squats.

* Rest between movements and rounds as needed.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 3min

60 Double Unders

20 Jumping Lunges

Max Rounds of

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead (50’s/35’s)

Rest 1 Minute Between Rounds

5 Rounds
Your score is the lowest number of rounds + reps of the 5 sets

Metcon (No Measure)

No Measure

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Good Mornings

9 Tempo Single Arm Bent Over Rows (Right)

21 Reverse Lunges
STIMULUS

Targeting the back side of the body

“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality

On each movement, focus on controlling the tempo on the eccentric portion

On the way down in the bent over rows and good mornings

The tempo for the single arm bent over rows is 3 seconds down + fast up

Choose weights that are challenging, but allow you to complete the station unbroken

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