Monday, April 24, 2017

Congratulations to Donnie who finished first in his division at the Unbroken Series Competition this past weekend!

2017 CrossFit Games Qualifier WOD 1

For time: (time cap: 20 minutes)
100 dumbbell snatches (50lb/35lb)
Row 80 calories
60 bar facing burpees
40 muscle-ups

-sub chest-to-bar pullups/pullups/pullup mods for muscle-ups

Additional work (optional):

6 sets of:
1 clean
1 front squat
1 push jerk
1 split jerk

Gymnastics:
skin the cat, 4 sets of 2
front lever tuck hold, 6 sets of 5-12 seconds
shoulder taps, 4 sets of 20 (10 each side)

Conditioning:
airdyne, 15 sets of 15 second sprint (rest 45 seconds between sets)

Accessory:
standing hip drivers (using rope, cable crossover machine), 4 sets of 15 (pause 2 seconds)
frog kicks, 4 sets of 15
glute kick backs, 3 sets of 15 (each leg)
dumbbell hammer curls, 3 sets of 20 (10 each arm)
barbell curl, 3 sets of 8
skull crushers, 4 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
snow angel (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post time or total reps to comments

CrossFit Integrity, Charleston, SC