WODs

IT'S GAMES WEEK!

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers

b) warm up 5min
tabata (20sec on / 10sec off)
9 intervals
hollow hold
arch hold
air squats

c) front squats 15min
3-5 sets
5 front squats
1st set @ 75% and build from there.
rest 1-2min between sets

d) conditioning 12min
"Ski-Bag"
for time
30 cal ski
60 dball squats 20/15kg
20 cal bike
40 dball squats 20/15kg

IT'S GAMES WEEK!

a) mobility & warm up 6min
line drills

c) snatch 15min
1 rm squat snatch

d) conditioning 15min
"Helena"
3 rounds for time
400m run
12 bar muscle ups
21 db snatches 20/15kg

IT'S GAMES WEEK!

a) mobility 4min
1:00 each
samson stretch
scorpion
hand walk
calf stretch

b) warm up 6min
amrap 6min
10 push ups
10 step ups
10/8 cal row

c) bench press 14min
10 bench press @ 45%
10 bench press @ 50%
5 bench press @ 55%
5 bench press @ 60%
heay set of 20 @ 60% or more

d) conditioning 14min
"Intervals"
for total time
21 box jump overs 60/50
15 cal row
9 burpee box jump overs
21 box jump overs
15 cal row
9 burpee box jump-overs

on min 6:00

9 burpee box jump overs
15 cal row
21 box jump overs
9 burpee box jump overs
15 cal row
21 box jump overs

IT'S GAMES WEEK!

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk
kneeling lat stretch

b) warm up 6min
3 rounds
10 ring rows
10 sit ups
10 air squats
10 push ups

c) conditioning 24min
"Pig Chipper"
for time
10 clean & jerks 70/50kg
25 chest to bar pull ups
50 toes to bar
100 wall balls
50 toes to bar
25 chest to bar pull ups
10 clean & jerks

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
inverted hamstring stretch
down dog to seal

b) warm up 8min
2 rounds
1:00 row
1:00 kb deadlifts
1:00 bike
1:00 air squats

c) conditioning 34min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 kb swings
3. 8-15 cal bike
4. 10-20 jumping squats
5. rest

GAMES MANIA 2023

We are celebrating the CrossFit Games! Join us from 11-14:00.