Today’s Wod
July 9 2020
WARM UP – MOBILITY
1) 5 mins hamstrings and spine mobility drills
–
2) 2 sets:
10-15 Banded good mornings (green)
10-15 BB deadlifts
10-15 BB hip thrusts (from floor)
30 secs plank hold (add light weight optional)
WOD A
E3MOM x 5 sets:
8-8-6-6-6 Deadlifts
—
– Not T&G
– Build as needed across the 5 sets but don’t go too heavy, keep reps smooth
—
604 At Home:
– If you only have light weights then perform 4-5 sets of 8-10 single leg RDL’s per side, resting 60-90 secs between sets
WOD B
3 super sets:
15 Barbell good mornings
10 Bulgarian split squats /side
40-60 secs Weighted plank hold
– rest 1:30 – 2 mins –
—
– Hold a pair DB/KB’s by sides for SS
—
604 At Home:
– Hold weight on upper back for GM, or use bands
Weekly Summary
Program Summary: July 6th – 12th
Monday: Big mixed movement WOD
Tuesday: Barbell complex / met-con
Wednesday: Upper body / gymnastics
Thursday: Deadlift / lower body
Friday: CrossFit benchmark
Saturday: Big conditioning WOD
Sunday: Snatch + Accessory Strength
Program Summary: June 29th – July 5th
Monday: Box squat + Lower body Conditioning
Tuesday: Upper body strength + WOD
Wednesday: Happy Canada Day!! (Gym Closed)
Thursday: EMOMs Gymnastics & Barbell
Friday: Deadlift & Bench press
Saturday: Benchmark / Conditioning WOD
Sunday: Clean & Jerk + Accessory Strength
Program Summary: June 22nd – 28th
Monday: Back Squat / lower body
Tuesday: Mixed movement met-cons
Wednesday: Gymnastics / conditioning
Thursday: Clean + front squat complex / deadlift WOD
Friday: Bench press / upper body
Saturday: Benchmark / Conditioning WOD
Sunday: Snatch + Accessory Strength
Wod Archive
July 9 2020
WARM UP - MOBILITY 1) 5 mins hamstrings and spine mobility drills - 2) 2 sets: 10-15 Banded good mornings (green) 10-15 BB deadlifts 10-15 BB hip thrusts (from floor) 30 secs plank hold (add light weight optional) WOD A E3MOM x 5 sets: 8-8-6-6-6 Deadlifts --- - Not...
July 8 2020
WARM UP - MOBILITY 1) 2 sets: 2-3 Banded shoulder warmups 5 Inch worms 10 Hollow rocks 10 Supermans 5 Scap pull-ups 5 Beat swings 10 Bench dips --- 2) Warmup WOD A movements WOD A (20 mins total) A1) Alt. EMOM x 4 sets of each: 1) 5-10 HSPU's 2) 10-15 Toes to bar---...
July 7 2020
WARM UP - MOBILITY 1) 3 sets, 15-20 secs per exercise: Jogging on the spot Squat thrusts Jumping jacks High knees Butt kicks Air squats - rest 20-30 secs between sets - --- 2) Front squat prep: Hip openers PVC pipe: thoracic & shoulder openers, wrist & front...
July 6 2020
WARM UP - MOBILITY 1) 3 sets: 15-20 Box step-ups / lateral step-overs / 8-10 jump overs 10-15 Ring rows / scap pull-ups + beat swings / 5-8 strict or jumping pull-ups Empty bar: 10-15 shoulder press / push press / push jerk *Change the exercise each set: 1 / 2 / 3 ---...
July 5 2020
WARM UP - MOBILITY 3-4 min aerobic warm-up Dynamic joint warm-up + Stretch --- Review/Tech: 3 position clean and Jerk WOD A 3 POSITION CLEAN + 3 JERKS Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style) You may drop and re-set before the...
