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WOD

CrossFit Glendora – WOD

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QOD

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.” -TOM BODETT

Warm-up

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

* 10 Banded Pull Aparts

-into-

5 min AMRAP

5 wallballs (breathe with each rep – cycle arms)

5 plank shoulder taps (each side)

5 floor plate press

Metcon

Metcon (Time)

Teams of 2, for time (25 min cap):

200 Wall Balls (20/14)

175 Abmat Sit Ups (125 GHD’s)

75 Syncro Hand Release Push Ups
Wallballs: Teams have 200 total reps to split between each other. Athletes can use two different weight wallballs if needed. Utilize technique of cycling arms during wallball reps to help reduce early upper body fatigue (this will also assist with pushup effort later in workout). Athletes should be able to complete 20 reps unbroken when fresh with their selected weight. See if you can avoid letting the ball hit the ground!

GHD’s: Athletes will only have 60-65 GHD reps a piece if split close to evenly. Demo extension of the legs, throwing the arms, and exhaling when sitting up. Additionally, demo sitting back with a neutral head position (no rag-dolling) and wide arms (to contact the ground sooner). For shorter athletes, place a gymnastics pad or wallballs beneath the GHD for hand targets (to avoid over extension trying to reach the floor). Modify GHD’s to parallel, stick situps, or abmat situps.

Synchro Pushups: Both athletes must complete 75 reps of pushups. They must show full extension at the same time as their partner. Make sure athletes are making contact with their chest and not over extending to just touch the upper abdomen area to the floor. The timing of synchro pushups makes them much more difficult than doing pushups as an individual, so teams should consider doing fast, quick sets (5-7 reps at a time) to avoid unnecessary fatigue.

2nd Training

Metcon (Weight)

3 sets:

10 Dumbbell Bent Over Row

15 Glute Bridges
Record DB weight

Mobility

Quad Smash, Pectoral Smash

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