Main – CrossFit Group WOD
For the next 6 weeks we will be testing our 800m Run on Thursdays. Today is a testing day, aim to take seconds off your time each Thursday over the next 6 weeks.
Reminder that Andrea Bath’s Group Nutrition Class is starting soon, please mention this to anyone outside of the gym that might be interested in help with eating.
400M LSIT/GobSquat/Glute/Ring Hold (No Measure)
400m run or row
L-sit or tuck (15-20 seconds)
Goblet squat hold (15-20 seconds)
Glute Bridge hold (15-20 seconds)
Top of ring row hold (15-20 seconds)
Agility Ladder Drills (No Measure)
10 Minutes Ankle Mobility and Agility Ladder Drills
B: (No Measure)
NOT FOR TIME!
Complete 100m Dash x 4 with 30 seconds rest.
Performed as warm ups to the 800m
800m Run (Time)
Max Effort 800m Run
A: Single Arm Dumbell Press (3×8)
B: Bench Press (3×8)
C: Weighted Dip (8,5,5,3,1,1)
Work up to a single weighted dip
Progressions include: Body Weight, Shallow Depth in Dip, Negatives
If you have chest pain STOP!! You’re probably not loading the shoulder correctly, scale back movement.
5 Mins Coach Led Dowel Stretches