CFRE WOD 01/25/16

Jan 24th, 2016

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Category: WOD

CFRE WOD 01/25/16


CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Warm Up #1 (No Measure)

2 Rounds of 250m Row or 1 minute of Jump Rope (Ione peeps!), 10 Russian KBS (53, 35), 10 Air Squats, 10 Pushups, 10 Situps, 5 Strict Pullups or 10 Ring Rows or Jumping Pullups.

Empty Barbell C+J Warm-up (No Measure)

Complete 3 Sets of: 3 Clean Long Pull, 3 Front Squat, 3 Shoulder Press, 3 Split Jerk, 3 Bnk Press in Split Pos.

1 Power Clean + 1 Jerk (Split Jerk) (7 sets of 1 PC + 1 Split Jerk)

Complete 7 sets of the progression of 1 Power Clean + 1 Jerk (Split Jerk). If you feel comfortable adding weight each set, feel free to do so. Otherwise, keep the same weight for all sets working on speed and explosiveness and impeccable form and technique.

CFRE Metcon (DU, Th) (Time)

For Time: 25 Thrusters (95, 65), 50 Double Unders (Scale to 100 Singles and at least 20 Double Unders), 20 Thrusters (95, 65), 40 Double Unders (80 Singles and 15 Doubles), 15 Thrusters (95, 65), 30 Double Unders (60 Singles and 10 Doubles), 10 Thrusters (95, 65), 20 Double Unders (40 Singles and 5 Doubles), 5 Thrusters (95, 65), 10 Double Unders (20 Singles and 5 Doubles).
20 Minute CAP!!!

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