12/19/2015
Clinton Hill, East Williamsburg – CROSS TRAINING
QOD
If you could get any gift this year under $1000 what would you choose?
Warm-up
Row or Airdyne 1000m – a good hips and shoulders warm up – running doesn’t give your hips enough flexion
Bear crawls/monkey scurries 2mins of forwards, backwards, left and right – these are great to start warming up the shoulders and hips
Inchworms 5-10 good, loong, slow ones – feel your body extending out into the range that you need for full-on beast-mode!
OHS with the bar (20kg), 30kg, 45kg – maybe 10-15reps at each weight level – consider using a 15kg bar with 2x15kg plates – this will help preserve the thin 10kg plates!
Kipping progressions
Some pullups and chin-ups – 5-10 of each – start with 2-3 strict pullups and chin ups to activate the muscles of the shoulder a bit first
Progress to CTB pullups using butterfly and kipping
Repeat the movements as required until you feel ready – take 5mins rest to recover and prepare for the WOD
WOD
Judge each other.
Goal is to get into the 6:00 – 9:00. Scale accordingly.
RX: Cross Training Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Scal: Cross Training Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.