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Tuesday WOD

September 04, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

Three sets of:

Mobilize T-spine with the double lacrosse ball trapping the sternum with a plate x 45 seconds

Ring Pec Stretch x 45 seconds

Banded Ankle Pulse x 10-12 pulses per side

Followed by. . .

Three sets of:

Dumbbell or Kettlebell Walking Lunges x 20 steps

Rest 60 seconds

Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm

Rest 60 seconds

Weightlifting

Back Squat

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 2 rep @ 80-85%

*Sets 4-6 – 1 rep @ 85+%

Rest 3 minutes between sets

Record heaviest set

Skill

Every minute, on the minute, for 9 minutes (3 sets) complete:

Ring Dips with Scaling Options x 5 reps

Head-Butt Push-Ups x 20 reps

Reverse Dips on Box x 10 reps

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