09/14/2020 - Sweat Panda CrossFit

09/14/2020

WOD

Sep 14

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-18minutes

3xs

:20sec ON

:10sec OFF:

–Any Jump Rope Variation

1x:

–10 Bootstrapper

–5ea Single Leg Deadlift

–5ea Single Arm KB or DB Press

–10 Russian Swings

–10 Straight Leg Sit Up

1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5ea Single Arm KB or DB Press

–10 Russian Swings

–10 Straight Leg Sit-Up

SPECIFIC WARM UP 18-30minutes

T2B Specific Warm-Up 1x:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–:15sec Hollow Hold

–:15sec Arch Hold

–6 Kipping Knee Raise

–:15sec Hollow Hold

–:15sec Arch Hold

–4 Kipping Leg Raise

Barbell Warm Up 1x:

–12 Barbell Deadlift

–9 Barbell Hang Power Clean

–6 Barbell Push Jerk

WOD

Metcon (Time)

PERFORMANCE

5 Rounds For Time:

-25 Double Under

-12 Deadlift (155/105)

-5 T2B

-25 Double Under

-9 Hang Power Clean (155/105)

-5 T2B

-25 Double Under

-6 Push Jerk (155/105)

-5 T2B

Goal Time: Sub 21 min

FITNESS

5 Rounds For Time

-25 Single Under

-12 Deadlift (105/75)

-5 Kipping Knee Raise

-25 Single Under

-9 Hang Power Clean (105/75)

-5 Kipping Knee Raise

-25 Single Under

-6 Push Jerk (105/75)

-5 Kipping Knee Raise

Goal Time: Sub 21 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–10ea Lying Thoracic Rotation

–:30sec ea. Thread the Kneedle

–1min Childs Pose