Workout of the Day


From A to Zebra

Crossfit214_Ross_Alex_BotomClean_small

WODS for Tues Sept 1, 2015 [This Week’s Training]

  • Athletics WOD

    A. 4 sets:
    5 Hang Power Clean
    5 Push Jerk
    5 Front Squat
    then immediately:
    Max Reps Strict Supinated Grip Chinups
    Rest 3-4min
    B. 4x Through:
    20 Sec Hollow Rock
    10 Sec Tuck Hold – Shoulder blades off the ground
    RSVP

  • Fitness WOD

    A. 4 Sets: Max reps strict pullups
    B. In groups of 3, AMRAP in 15 Minutes
    Station 1: 200m Run
    Station 2: Max parallette shoot-thru’s
    Station 3: Max Ball Slams
    RSVP

  • Strength WOD

    A. Back Squat 5-3-1-3-3-2 rest 2 mins
    B. 3 RNFT:
    10 Unbroken Hang Power Cleans AHAP
    Rest :15 sec
    15 Strict Supinated Grip Pull ups
    Rest 2mins
    RSVP

  • Mobility WOD

    Advanced Shoulder Stability [Active Rx Video Link]

    A) Farmers Carry
    3-5 sets x 30 meters AHAP
    B) Overhead Hold
    In 3 minutes, work to 2 minutes of holding
    AHAP with full elbow extension
    C) Active Hang
    2-3 sets of 30s
    Building to 60s
    D) Passive Hang
    2-3 sets of 30s
    Building to 60s

    *On Active & Passive hang experiment with different grips. Overhand, underhand, and a neutral grip on rings.

    RSVP