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Wednesday 5.10.17 Workout of the Day

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The faces of Dodgeball (Part 1)


Strength/Skill Work:

Every 90 Seconds for 8 Sets (4 Rounds)

Set 1: 5-7 DB Bent Over Rows Per Arm (Build in Weight)

Set 2: 40-60 Second FLR Hold on Rings RTG(40-60 FT HS Walk)

“Power Cindy”

15 Min AMRAP:

15 Air Squats

10 Push Ups

5 Power Cleans S(115/80) RX(135/95) RTG(155/105)


WOD Tips:

-Today’s strength/skill work is focused on developing upper body and core strength. The DB Bent Over Rows is a great way to build strength in a horizontal plane

which will provide variation from things like pull ups and rope climbs which happen in more of a vertical plane. This will help us to develop a more well-rounded

pulling strength, that will benefit us in all variations of pulling movements. The FLR is essentially a plank on the rings, which is great for building up strength and

stability in the shoulder as well core strength. This is also a great way to prep the shoulder and core for push ups which will come later on in the WOD. If you want to

compete in the sport of CrossFit, you can use this time to work on your handstand walks in lieu of the FLR.

-“Power Cindy” is similar to the benchmark workout “Cindy” but we are replacing the pull ups with power cleans. This is a great workout to get us ready for

“MURPH” which is happening in a few weeks. If you plan to do a weight vest during Murph, then you may want to consider using one for today’s workout. The goal

for this workout is to be moving for most of the workout with very short rest periods between movements. Most athletes should have no problem moving through

the air squats, but may get slowed down on the push ups or power cleans. For the push ups, choose a number of reps or scale that will allow you to do each round in

1-2 sets. For the power cleans, these should be unbroken or completed as fast singles with almost no rest between sets.