Julian 127
Firebird CrossFit – All Levels
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