At CrossFit Full Strength Warm up 400m Run…

At CrossFit Full Strength.

Warm-up

  • 400m Run
  • 2 rounds:
    • Hip flexor stretch (45s each leg)
    • 10 Wall squats
    • Shoulder stretch with band
  • Tabata abs of choice

Strength
5 sets:

  • 2-4 Front squat, 3-0-X-1 tempo
  • 20s Rest
  • Max C2B or work on pull-ups
  • 2-3m Rest

WOD
5:00 AMRAP:

  • 15 Goblet squats (53# KB)
  • 30 Flutter kicks (each leg)

In the warm-up I did Russian twists for my abs with a 18# KB. For front squats I got up to 145# in the last set. In the first set I did strict pull-ups and got 4 in a row. Then I worked on kipping pull-ups the rest of the sets. In the WOD, I finished 3 rounds plus 15 goblet squats and 28 flutter kicks.

At CrossFit Full Strength Warm up * 2:00…

At CrossFit Full Strength.

Warm-up

  • 2:00 Jump rope
  • Tabata isometric holds of choice, such as a wall sit, deep in air squat, top of pull-up, bottom of push-up, plank. etc.

Strength/Skill
5 sets

  • 8 RDL (65#)
  • 60s Rest
  • Max DUs in 45s
  • 60s Rest

WOD
5 rounds

  • 5 Deadlift (205#)
  • 200m Run

In the first round of strength/skill work I got 40 DUs. After that I think I somehow got into doing them for 60s and never even hit 40 again with the extra time. I finished the WOD in 8:53.

At CrossFit Full Strength Warm up 400m Run…

At CrossFit Full Strength.

Warm-up

  • 400m Run
  • 3 World’s greatest stretch on each side
  • 5 Turkish get-ups on each side (25# KB)

Strength
6 sets, 2 reps, 2-0-X-1 tempo, 2-3 min rest between sets
Shoulder press

WOD
8:00 AMRAP:

  • 5 Power cleans (105#)
  • 10 Burpee box jumps

For the shoulder press I did sets of 95#, 100#, 105#, 110#, 115#, and 120#. In the WOD I finished 4 rounds plus 1 additional power clean.