CrossFit WOD 141026

Warm-up

Arm Cirlces
Hip Circles
Hip Extensions Over the Head
Obliques
10 Hollow Rocks or HR Raises

 

KB Hips/Lacrosse Ball Smash



Dynamic Plank to Inchworm

10 Hollow Rocks or HR Raises

 

Reverse Lunge Complex

{Reverse Lunge

Reverse Lunge w/Toe Pointed

Reverse Lunge}

10 Hollow-Rocks

Candlestick Roll to Pistol

Part 1: Strength

15 Minute One-Legged Cindy:

5 Strict Pull-Ups

10 Challenging Push-ups

15 Alt. Pistols

Coaches Notes:  This is not a WOD!  This is an opportunity for you to demonstrate virtuosity on all movements.  Remember CrossFit is universally scaleable, which means for the most part, everyone should be doing something slightly different.

Food for Thought:

Pull-Up Variations:

Rx++: 5 Strict Muscle-Ups

Rx+: 5 Strict C2B Pull-ups

Rx:  5 Strict Pull-ups (we are doing chin-ups tomorrow)

5 Strict Purple Band Pull-Ups

5 Dual Ring Rows

5 Ring Rows

Push-Ups:

Rx+++: 10 Ring Push-ups
Rx++:  10 Dynamic Push-ups

Rx+:  10 Push-ups with Band (Green, Purple or Red)

Rx:  10 Push-ups from Toes

10 Push-ups to 1 Abmatt
10 Push-ups from knees

Pistol Variations:

Rx+: Alt KB Pistols

Rx: Alt Pistols

 6 - 12 Candlestick Roll to Pistol

6 - 12 Pistols with a Counter Weight

6  - 12 Pistols to a Box (Can Rest on Box)
6 - 12 Reverse Lung Complex
12 - 15 Reverse KB Lunges

Part 2: Conditioning 

17 Min AMRAP 

"Ain't No Rest For the Wicked"

Partner 1: Farmers Carry to #1 70/44

Partner 2:  40 Dus, 7 Burpees (<- This is what you are scored on)

When partner 1 returns teammates switch and pick up where they left off.

**Scale Farmers Carries By Weight and DUs by Volume