Wed: Back Squats + Johnny

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive Event from 9am – 11am. Sign up for a heat, bring an unwrapped toy (not required), and wod with us. See FB event page for more info.

12/16 – Brigade Cocktail Christmas Party. Food/Dessert/ sign up sheet is posted. Sign up, bring a dish, and let’s hang out in normal clothes. 7pm at the Murchison’s. See FB event page for more info.

12/23 – 12 Days of Christmas Wod. If you’ve never done it, you gotta do it. If you’ve done it, do it again!

Warm-up

Can Openers & Leaning Quad Stretch

Forward Lunges & Side Lunges

Cherrypickers & Torso Twists

High Knees & Buttkickers

Toysoldiers & Inchworms

Air Squats & Leg Swings

Lat Activations & Hollow/Arch Swings

Arm Circles & Up/Back/Overs

Forearm Stretches (fingers up/fingers down)

Weightlifting

Back Squat (Max Reps in Time Domains)

2 Rounds:

Max Reps in :15 seconds @ 135/95

Rest :45s

Max Reps in :30 seconds @ 185/135

Rest 1:30

Max Reps in :45 seconds @ 225/155

Rest 3:15 between rounds.

Record final weight and reps for score, but put other reps and weights in the comment section.

Metcon

Johnny (CFNE) (Time)

Buy In:

400 Meter Run

Directly into…

3 Rounds:

19 Toes to Bar

87 Double-Unders

7 Hang Power Snatches (135/95)

Directly into…

Cash Out:

400 Meter Run

Mobility

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge

Metcon

Endurance Needs (Time)

4 sets 4x400m run/row.

1:1 work:rest ratio

3 minutes rest between sets.

I.e 1:00 minute 400m run, rest 1:00. After 4th 400m that is 1 set will rest 3 minutes before starting the next set.

Explosive Needs (Time)

10x50ft (25 push/25 pull) 1/3 body weight sled push/pull.

Rest 2-3 minutes between sets

The sled is 65 lbs and the weight of sled should be accounted for if loading additional weight.

or

8x200m sprints rest :90 minutes between sets

or

10x:10 hill sprints alternating forward and backwards. Rest 1-2 minutes between sets.

Run sprints in a straight line or preferably at a track. Also it is a lot more fun with friends.

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