© 2016 by CrossFit FUNCTION.

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August 5, 2016

August 5, 2016

Group WOD:

A. Joint Prep & Mobility:

Hamstring Assault: - 4 minutes x green band laying on the ground straight legged + standing/bent over straight legged green band

 

B. Dynamic Warm-Up:

3 Rounds, Not For Time:

10 x Barbell (empty) Good Mornings

10 x Reverse Hypers (slow & controlled)

10 x Banded Side Steps (each lateral way)

 

C. Deadlift:

6-4-2-1-2-4-6

Rest 2-3 minutes between sets.

Score is heaviest lift for the single rep. Build up to a moderately challenging weight, and then begin your set of 6 at something higher than what you've already lifted.

 

Post results to comments.

 

Competition WOD:

A. 10 sets:

150m/250m Row x ALL OUT

Rest 60s

 

Rest 10 minutes

 

B. EMOM 15:

Minute 1: Clapping Push-Ups x 6-8 reps

Minute 2: Ring Dips x 3-5 reps

Minute 3: Strict HSPU x 3-5 reps

 

Rest 10 minutes

 

C. 3 sets:

Strict Pull-Ups x 5-7 reps @ 21X0, add weight if possible.

Rest 2 minutes between sets.

 

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