CrossFit Glendora – WOD
QOD
“If you’re brave enough to say goodbye, life will reward you with a new hello.” – Paulo Coehlo
Warm-up
7 min AMRAP:
1 min easy bike
5 jump squats
5 floor plate press
10 wall angels
20 single unders
Then, 1 set:
30 second Bike (workout pace)
10 Push Ups
15 Air Squats
30 Double Unders
Metcon
Metcon (Time)
For Total Working Time (10 min cap each set):
2 sets:
25/20 Calorie Assault Bike
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups
25 Push Ups
25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)- Rest 3:00 between sets –
Assault bike: Effort should be around 70-75% (can be slightly higher on second bike of each round). Pace should not be at a sprint pace. Push-ups will allow for a slight recovery period for the legs before going into squats. Athletes should focus on making sure that they are breathing deep throughout bike effort. Strategy of ramping up wattage for 3-5 seconds and then coasting down to working pace works well in this workout.
Pushups: MAKE SURE CHEST HITS THE GROUND EACH REP, and hips come up with the chest (avoid worming). Attempts should be in sets of reps that athlete is confident that they can complete, take a short break off the hands, and then resume. If in doubt, always resort to fast, quick sets and get off the hands when not workings (effectively reducing time under tension).
Step Ups: Legs will already be somewhat fatigued from bike effort. Athletes should focus on a steady pace that will allow them to breathe with each rep. Try and maintain a manageable pace that allows for non-stop repetition.
Double unders: Athletes can sub the same number of singles for doubles. For those who do not have doubles regularly, have them a.) work on doubles for a set amount of time and then switch to singles for remaining reps or b.) go back and forth between a set number of double and singles until complete. Focus is keeping up intensity. Athletes should have double unders completed within 2:30 of getting to this movement (efficient double under athletes can normally complete 100 rep in 60 seconds if they avoid no reps).
2nd Training
Metcon (AMRAP – Reps)
3-4 sets:
20 Banded Good Mornings
1:00 side plank right
1:00 side plank left
Record total reps of Good Mornings
Mobility
Ankle Stretches, Plantar Smash, Pectoral Smash (lacrosse ball)
