2017.04.20

DSC06943

Strength:

front squat

    • 5-6×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

Conditioning:

9 rounds

2 min.

          • 200m run

AMRAP

          • rounds 1, 4, 7: handstand push-ups
          • rounds 2, 5, 8: ring dips
          • rounds 3, 6, 9: push-ups

– rest 30 sec. between rounds

– scale run to have at least 45 sec. to work on gymnastic movements

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pistol negatives

    • 3×12 (alternating) (4000 tempo)

single-arm dumbbell row

    • 3×12 (per side) (20X0 tempo)

reverse flyes

    • 3×10 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

4 rounds

    • 5 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery jog/walk/bike/row during non working period

– attempt to keep distances similar between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

by JJ Christopher in WOD

Add a Comment