Athlete: Cammi M. in the middle of a Turkish Get-up.
FRIDAY
WOD
2016 WZA Online Qualifier #1
15 minutes to find a Max Load of:
6 rounds, as an unbroken complex of:
1 Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (BTN)
6 rounds, as an unbroken complex of:
1 Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (BTN)
STRENGTH
E3MO3M X 5 Sets Of Front Squats, 5 Reps
E3MO3M x 5 sets of:
5 Front Squats, across
5 Front Squats, across
5 X 5 @ 80%
ACCESSORY WORK
A. 100 Scapula Pull-ups (50 each side, if you have strength to do 1 arm at a time)
B. 50 Unbroken Russian KBS, AHAP
C. 3 x 25 Dumbbell Pullovers
B. 50 Unbroken Russian KBS, AHAP
C. 3 x 25 Dumbbell Pullovers
OLYMPIC WEIGHTLIFTING
Banded Glute Activation:
10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band
then,
2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position
160930OLYA
E2MO2M x 7 sets:
1 Snatch (Full)
1 Snatch (Full)
7 X 1 @ 90%
160930OLYB
E2MO2M x 7 sets:
1 Clean (Full)
1 Clean (Full)
7 X 1 @ 90%
Split Jerk
1 RM Split Jerk
A. 4 x 6 Sotts Press with KBs, each arm
B. 3 x 15 Reverse Snow Angels, with weight if possible
C. Couch Stretch 5 minutes each leg
B. 3 x 15 Reverse Snow Angels, with weight if possible
C. Couch Stretch 5 minutes each leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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