WOD: Saturday, November 29, 2014
(A) Soft Tissue Work (5 min)
(B) GymNASTY Mobility (10 min)
(C) GymNASTY Holds (5 min)
- 30s Hold, Bottom of Squat
- 20s Air Squats
- 30s Plank Hold (Hands)
- 20s Push Ups
- 30s Hollow Body
- 20s Hollow Body Holds
- 30s Superman Hold
- 20s Superman Rocks
- 30s Burpees
(D) Barbell Warm-Up (if raining, divide the class into 5 or 6 groups and have each athlete rotate after every two movements) (10 min)
- 7 Sumo Deadlifts
- 7 Deadlifts
- 7 Hang (Squat Cleans)
- 7 Front Squats
- 7 Presses
- 7 Behind-the-neck Snatch Grip Presses
- 7 Back Squats
- 7 Front Squats
(E) Back Squat 5x4 @ 75% of your 1RM Squat (25-30 min), each set followed by
- 25 Russian Swings
- 15 Wall Balls
(F) Deadlift/Sumo Deadlift 4x3 @ 75% of your 1RM Deadlift or Sumo Deadlift (25-30 min), each set followed by
- 15 Push Ups
- 15 Burpees
Hailey, CrossFit Carpinteria. Black Friday Gone Bad. Photo by Rafael Vega