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Gibsonville, North Carolina
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Tuesday WOD

September 11, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

400 meter jog

Followed by. . .

10-12 reps per exercise (each side):

3 Way Knee to Wall

Leg Swings

4 Part Squat

Quadruped T-spine Rotation

Quadruped Leg Raise

Arm Circles

Sorenson Test (Time)

The Sorensen Test is designed to ensure you are able to engage your glutes, hamstrings and scapular stabilizers while not over firing your lower back muscles (a problem most of us have). It is performed by getting to the finish position of a back extension while in a GHD machine. Your thighs should be resting on the pads while your ankles are locked in place. We are looking to see if you can hold that straight body position for 2 minutes without feeling any back pain. If you go over 2:00, just keep going and see how long you can hold it.


Metcon (AMRAP – Reps)

10 rounds of the following:

1 minute of ball cleans (20/12)

1 minute of jump rope

Your score is your total number of ball clean reps. A solid score would be 200. Everyone has a different strategy when approaching WODs with this kind of work interval. One good strategy is to pick a number and fight to maintain that number throughout all your rounds. Whatever your approach – go all out.

Post your strategy in the comments.


Perform as many rounds and reps as possible, in 3 minutes of:

Movement 1 – Jump to Bar from Squat x 8 reps

Movement 2 – Elbow Jacks x 16 reps

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