WOD -Front squat 3-3-3 reps -Push press 3-3-3 reps* -Thruster 3-3-3 reps
*No push jerk allowed
For each movement start working sets when weight is above 80-85% 1RM.
Work for 3RM on each movement. Scaled and newer athletes can use this as an opportunity to drill the heavy movements without worrying about the weight. Rest as needed.
WOD = 2018 Crossfit Regional event 3
Extended time cap = 20 min
3 rounds for time of: -9 muscle-ups -36-ft. handstand walk * -36-45-54 single-leg squats -36-ft. handstand walk *
* The regional event included handstand walk over stairs and ramps. Competitors may place plates of various sizes in the handstand walk area as obstacles to walk over. This can include 45lb plates stacked as many as four-high if desired.
Scaling This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.
Intermediate Option 3 rounds for time of: -5 muscle-ups -36-ft. handstand walk, no obstacles -36-45-54 single-leg squats -36-ft. handstand walk, no obstacles
Beginner Option 3 rounds for time of: -5 ring rows -5 jumping ring dips -36-ft. bear walk -36-45-54 single-leg squats -24-30-36 squats -36-ft. bear walk
WOD
5 R -400m team run -max distance tire drag till the 3 minute mark -rest until 5 min mark
The tire drag can start as soon as the first team member finishes the run (if that member can drag the tire). Other team members can fill in or sub out according to speed on the run and level of fatigue.
Gymnastics Bodies Thoracic Bridge Series
For time: -30 overhead walking lunges -30 knees-to-elbows -30 arched body rocks -30-cal. row -30 hollow rocks -30 knees-to-elbows -30 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate
Scaling This is a quick down-and-back chipper. Scale the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline, so fight for large sets and transition between movements quickly.
Intermediate Option For time: -20 overhead walking lunges -20 knees-to-elbows -20 arched body rocks -20-cal. row -20 hollow rocks -20 knees-to-elbows -20 overhead walking lunges Men: Lunge with 45-lb. plate Women: Lunge with 25-lb. plate
Beginner Option For time: -20 walking lunges -20 jumping hanging knee raises -20 arched body rocks -20-cal. row -20 hollow rocks -20 jumping hanging knee raises -20 walking lunges