WOD @CROSSFITBULACH - 23. Januar 2020

REGULAR

WU:

6min AMRAP

150m Row

10 KB Swings

10 KB Deadlift High Pulls

10 KB Deadlifts

A: Deadlift

Work up to a heavy but manageable weight and perform

5x3 Floating Deadlifts

Btw. Sets shoulder Warm up for WOD (Coaches choice)

B:

15min AMRAP

15 Sit Ups

12 DB Step Ups (2x 17.5 / 12.5kg)

9 C2B

WEIGHTLIFTING

Warmup:

500m row

Then

2x

10 BB Side Bends + Rotations Standing

10 Barbell Shoulder Opener

10 Good mornings

10 Side Bends + Rotations in Squat

Clean Warmup

EMOM:

1: 1 Squatclean

2: 2 Squatclean

3: 3 Squatclean

4: rest and change weights

*start at 50-60% of 1RM Clean; if all lifts were successful increase weight

GYMNASTICS

Warmup:

3x

30 Single unders

30s hang from bar

10 Shoulder Dislocates

10 Scapula Pushups

A: 10min Double Under Drills:

· Rope Adjustments

· Penguin Drill

· Speed Steps

· Single Double Single Double

· Ssd ssdd ssddd ssddd … ss10xd (advanced)

B: 2min max double unders test (retest)

C: Kipping Technique

· Arch Hall (Core Strength for Kipping)

· Kipping Pullups

· Butterfly Pullups

· Kipping T2B