Crossfit Girl

GW – SATURDAY – 27.06.20 – “DIANE”

PENALTY 50 BURPEES

MOBILITY & WARM UP

3 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

DEADLIFT-HSPU

CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20

MGW WOW – SATURDAY 16.10.18 – “CHRISTINE”

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run

MOBILITY & SKILLS
Deadlift

CONDITIONING
“CHRISTINE”
3 Rounds for Time
500 meter Row
12 Deadlifts #Bodyweight
21 Box Jumps #60/50

Rest 5 minutes; Then

ACCESSORY WORK
Max rounds
Perform every minute on the minute, add #5 per round until failure
2 Front squat; start #60/30

MGW WOD – WEDNESDAY 25.10.17

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Pull Ups

CONDITIONING
7 Rounds For Time
100mt Shuttle Run
15 Pull-ups
7 Deadlifts #1.2 BW

GWM WOW 120817 – “JAKIE WENT MAD”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hamstring – Quad – Hips – Clean

STRENGHT
A) Back Squat
Alternate 1 set x5 #75% with 1×1 #80-85-90%
Rest as needed between sets

B) Halting Clean Deadlift
5×5 #75%
*To Power Position with 3 sec pause

CONDITIONING
“JAKIE WENT MAD”
3 Rounds For Time
30 Ring Push Ups
20 Clusters #20
750 Meter Row
Rx bar weight is the same for men and women.

ACCESSORY WORK
Muscle-ups:
7 sets For Max Ring/Bar
Rest :30 between sets

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
20 Active Downward Dog / alternate toe touch
20 Walking High Kick
20 Walking Quad Stretch
20 Walking Lunges Combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE Running

RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets

STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”

CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round