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