CrossFit Glendora – WOD
QOD
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – St. Francis of Assisi
Warm-up
10 min AMRAP:
1 min easy row
5 air squats
Front Rack Stretches
2 Clean Shrugs
2 High Hang Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans
(first with PVC, then empty bar)
*warm up to working weight*
Weightlifting
Clean Complex (5 x 1)
Power Clean + Hang Clean + Clean
– 2 sets x 1+1+1 reps @ 65% 1 RM clean
– 3 sets x 1+1+1 reps @ 70% 1 RM clean
* Rest 60-90 seconds between sets
Metcon
Metcon (Time)
Teams of 2, for time (20 min cap):
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
Some teams will choose to do small, quick sets of either distance or time and then switch with their partner. Other teams may choose to go longer, more moderate paced sets back and forth. Teams should play to their strengths and choose the strategy that they feel as though they can maintain across the entirety of the workout. a.) athlete should reach full extension with the legs before coming back in with the arms b.) focus on breathing during row (aiming for a breath with each pull) c.) correct dismounting from the foot straps so partner two can easily lock in (push down on black tab on strap lock) and d.) communicate with partner if current strategy should be adjusted vs. just trying to go along with it and end up burning out. Athlete who is not rowing should continue to move around to avoid getting tight and doing their best to clear fatigue during rest.
2nd Training
Metcon (3 Rounds for reps)
3 sets:
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
Record 50 reps each set
Mobility
Quad Smash, Posterior Chain Floss
