CrossFit Glendora – WOD
QOD
“Sometimes our light goes out, but is blown again into instant flame by an encounter with another human being.”
– Albert Schweitzer
Warm-up
10 min AMRAP:
1 min easy row
5 Muscle Snatch (PVC)
10 PVC Pass throughs
5 floor to elbow stretch (each side)
3 up downs
Then:
1 round
100m Row
5 Power Snatch (light)
4 Bar Facing Burpees
Metcon
Metcon (Distance)
For Distance:
Every min (10:00)
200/175m Row
– Rest 2:00 –
Time cap each set: 50 seconds. Scale to finish within time cap each set.
Row: Athletes should be rowing at around 80% capacity each round. Looking to complete row in 40-45 sec time frame. Don’t go out “too hot!” Reset monitor with each set. If athletes cannot get required rest each round, decrease round distance by 25m each round until target time is hit.
Metcon (AMRAP – Reps)
Every min (10:00)
5 Power Snatch (95/65) (115/80)
* Weight must be Touch and Go
– rest 2:00 –
Time cap each set: 50 seconds. Scale to finish within time cap each set. Power Snatch: Select a weight that you can do touch and go for each round. Smooth and controlled with good bar cycling should be the objective. Reps will be completed in 20-25 seconds or less. If athletes are breaking reps up or taking longer than suggested time, lower weight for remaining rounds.
Metcon (AMRAP – Reps)
For Reps:
Every min (10:00):
10 Bar facing Burpees
Time cap each set: 50 seconds. Scale to finish within time cap each set. Burpees: This will be the most difficult round for many athletes. Goal is to complete burpees in 40-45 seconds or less. Two foot take-off and two foot landing when jumping over bar. This will be the most “mentally taxing” of the three. If athletes are able to maintain a similar time with each round, do not adjust reps. If athletes start to get slower and slower. Reduce reps by 2 reps until suggested rest can be maintained with each round.
2nd Training
Metcon (AMRAP – Reps)
3-5 sets:
15 Hip Extension (OR 15 Superman)
10 Goblet Squats (increasing weight)
10 Deadbugs (each side)
Record total reps
Mobility
Banded Overhead with External Rotation
