CrossFit Glendora – WOD
QOD
“Every new beginning comes from some other beginning’s end.” —Seneca
Warm-up
10 min AMRAP:
1 min ski or row
20 Plate Hops
10 Banded Pull Aparts
5 Scap Pull Ups
3 muscle snatch (PVC or Empty Bar)
3 power snatch
3 full snatch
Then:
– Empty bar –
3 Power Snatch + 3 Hang Snatch + 3 Snatch
– into –
2-3 working warm up sets to get to opening weights
Weightlifting
Snatch Complex (5 x 1)
Power Snatch + Hang Snatch + Snatch
5 sets of the complex:
– 2 sets x 1+1+1 reps @ 65% 1RM snatch
– 3 sets x 1+1+1 reps @ 70% 1RM snatch
* Rest 60-90 seconds between sets
Record weight at final 3 sets.
Metcon
Warm-up:
2 sets:
3 kipping Knee Raises + 2 T2B
2 Kipping HSPU + 1 SHSPU
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP:
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Handstand Push Ups (Strict Handstand Push Ups)
Count each set as a “round.” Toes to bar: The rounds of 1-6 we want to see unbroken and anything after look to break up to avoid burnout and allow some rest before going back to HSPU. Toes to bar most commonly shares kip timing with knees to elbows. Kip swing should be tight and athletes should be passing through a good hollow and arch position while performing toes to bar. Scales are knees to elbow, kipping knee raise, strict knee raise, v-ups, or lying toes to rig.
HSPU: Look to break up early to avoid failure and make sure never to rest at the bottom. Athletes should be able to perform at least 5 strict HSPU if they do this movement. Appropriate scales are HSPU with feet on box, or double dumbbell strict press. Maintain correct hand position (slight turnout of hands and slightly wider than shoulder width apart). If athletes are reduced to singles or doubles before getting past their round of 5’s, modify to another movement to keep intensity up. HSPU will get more difficult as T2B volume is accumulated due to core fatigue.
The first few rounds will fly by and then reality will set in quick. Listen to your body make smart, calculated rest stops to stay within limitations.
2nd Training
Metcon (Time)
10 min double under practice
OR
30 unbroken double unders every min for 10 min
Record 10 min if complete
Mobility
Banded Overhead, Ankle Stretches, Plantar Smash
