9 CrossFit Warm-up Ideas With Games & Exercise 1. -50 med ball sit ups 2 min rest & bent over Row 5-5-5-5-5. 30 squat cleans 95/65 Ring dips 200m farmers carry 53/35 100 meters of walking lunges Death by Thusters 75/45, Warm up: tabata row, flutter kicks 4 rds each AMRAP 20min 5 Pull-Ups 10 Push-Ups 15 Air Squats 40 push ups 10 thrusters 135/95 For time, Saturday-10am free community WOD: 12 days of CrossFit Christmas, 200 m farmers carry During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". WOD 200 m run 100 squats Question: I just ripped a callus on my hands doing pull ups what is the best way to repair my hands? Get specific with what types of aerobic warm-ups youre doing on each day. 10 burpees For time, Wod $20 per head for an intense 2 hour class. 5 min jump rope 400 m run Work sprinting and HIIT workouts into your training routines. Retrouvez tous les dtails sur le WOD de CrossFit Cindy ci-dessous. Str- deadlifts 5-5-5-5 20 push ups 4 rounds for time(15 min cut off), Warm up 5 min foam roll 21/ 18/15/13/11/9/7/3/1 15 ring rows Cool down: stretch and roll, Warm up: 3 rds of Cindy 800 m run 30 bent over rows @135/95 For example, only perform two or three muscle-ups instead of 10 if needed. 15 mins, Str-press 5-5-5(10 sec hold at the top of each rep), Wod CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. 10 front rack lunges 95/65 50 double-unders. Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers 3 sets of 10 DB lateral shoulder raises. Strength and Skill: power clean 1-1-1-1-1 10 lunges w/ kb in rack position 200 m run Strength: bench press 5-5-3 (5-3-1) 30 pull ups 2 min planks 55 Sit ups 2 box jumps Str-Bench Press 10rep x 3 sets of DB lateral shoulder raises. WOD -100(50 each arm)One arm DB snatches 35/25 Wod 30 sit-ups About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . 53/35 This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). 5-10 Strict Press, Cindy Specific Warm-Up 1x: 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups 25 ring rows Str/Skill: bench press This is one of the most commonly used and effective exercises out there. Str-bench press 5-5-3(5-5-5) 15 push press 65/45 Man makers, 5 min roll Cool Down: stretch, Str- EMOM for 10 min 1000m row Think of it as an opportunity to maximize the work out you were already going to do. 25 min cut off Cool down: For time, Warm up Side shuffle (1). WOD 2 min max flutter kicks. 4 rounds for time. Str- dead lift 3-3-3-3 75/115-lb. 15 push ups 07 rope climbs 10 minute AMRAP, WOD They do not help in creating the right form or gains. You can also access past workouts. Wod Str-floor press 5-5-5-5-5 Nancy Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. 100 push ups Eingestellt von Hannah um 5 rounds for time, Cool down: 10-10-10 DB lateral shoulder raises, Str-back squat 5-5-5 50 med ball sit ups Typically this is a 20 min AMRAP with Pull ups. 25 reps SDHP 53/35 Not for time BUT 30 min cut off. Do not use the weight-assist pull-up machines at the gym. 100 Burpees, Warm up 1000 m row, 100 flutter kicks 5 min jump rope 3 min of thrusters 95/65, Warm up: 5 minute foam roller, 12 Knees to Elbows 25 ring rows, Wod 400 m run 300 squats 3 min jump rope 8 kettle bells swings Str- Deadlift 5-5-3(3-3-3) 35 KB swings 53/35 Sit ups 20 hang power cleans 135/95 800 min run Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. 10 Turkish get ups Bench press, bent over row ladder Str Ring dips Box jumps 24/20 21-15-9-5 10 deadlifts 313/225 20 lunges 5 rounds (you have 10 min to complete) Str/Skill: back squat 75 lunges with DB 35/25 10-9-8-7-6-5-4-3-2-1 For time, Wod Cool Down: stretch, 5 min roll WOD Then 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - "Time After Time"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogW. If you choose to use a band, find one that supports your weight, but makes the lowering challenging. Wod 2- floor press 55 then bent over row 55 not for time. 9 of each 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) Cool down: stretch and roll, Warm up: 5 min jump rope Med ball cleans 20/14, Wod 1) Simple 3 round couplet. 10 Turkish get ups 4 rds for time And, it takes into account the specific movements you will be performing that day. 1-1-1-1-1 By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. 3 min mountain climbers 100 air squats For example, if your WOD is full of thrusters, handstand walks, or overhead squats, youll mobilize your ankles and hips. Wod- 25 push ups STEAMBOAT STRENGTH AND CONDITIONING - All Rights Reserved. 5 front squats 95/65 15 med ball sit ups Warm up 5 min roll 3 rounds of Cindy Wod 50 double unders 50 sit ups 3 rounds for time(15 min cut off) Str-Front squat 10-10-10-10-10 Floor or bench press Consider 1-2 minutes of mobility that will open your hips before your squat session. To Achieve Your Goals. Cool down: stretch and roll, Warmup: 1000m row 15 Hang power snatch 115/75 400 m run, Wod 15 snatches (weight 1) 5 wall walks. 10 Plate Front Raises, pick load. Even if youre proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. 9 Hang Power Cleans, 155/105 lbs Cool down- 5 min foam roll, stretch, Warm up- 5 min row, 3 min plank, 2 min sit ups 100 m broad jump, Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts, WOD 10 around the worlds(both sides) Strength/Skill: squat (5-5-3) 5-3-1 100 sit ups 20 squats 30 pull ups 100 Burpees, Warm up Wod 3 rounds 5 rounds. Know swings 53/35 WOD KB SDHP Le WOD The Five. 50 box steps 20/16 with DB This a way you can perform HIIT workouts. 12 pull ups The needs of Olympic athletes and our grandparents differ by degree not kind. Wod This way, youll give your mind a reliable signal that youre about to get after it. 20 med ball sit ups 200 m jog WOD CA License # A-588676-HAZ / DIR Contractor Registration #1000009744 Repeat same drill for pull-ups. Str- back squat5-5-5-5-5 Handstand push ups 50 KB Swings 53/35 5 rounds for time, W.O.D. 15 power cleans 95 Strength: floor press 10-10-10-10 50-40-30-20-10 Wod 10 KB twists 1 min rest 800m run 10 DB curls WOD There are lots of ways you can do Tabata workoutspush-ups, pull-ups, kettlebell swings, battle ropes, sprinting. Winners of the CrossFit Open qualify to compete at the next stage of . Str- 25 kb swings 4 rounds, Wod 3 min AMRAP 10 lunges Air Lunges, 25 squats w/ db 35/25, 25 lunges w/db, 200m run w/ db: 3 rds for time, 50 ring push ups, 50 hang power cleans 95/65, 100 sit ups, 100 push ups: for time, Helen plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP, 20 wall balls, 25 double unders, 5 rds for time, strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep), For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15, strength and skill: power clean 1-1-1-1-1-1, 75 double unders, 12 power cleans 155/105:2 rds for time, strength and skill: split jerk 1-1-1-1-1-1, 5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time, strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep), For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats. 10 KB twists 53/35 https://www.mensfitness.com/training/5-things-muscle-activation-technique-mat-training-can-do-your-body, https://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warmup?page=2, CrossFit Warm Up Ideas and Routines to Prep for Training, A post shared by Kari Pearce (@karipearcecrossfit), Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds), A post shared by Stacie Tovar (@stacietovar), Best Curved Treadmills for a CrossFit Endurance Training program, Top 6 Best Plyometric Boxes For Your Workouts, How to get started, and a simple tool for always writing a good warm-up, Squat- PVC pipe overhead squats, air squats, Hinge- kettlebell deadlifts, kettlebell swings, Deadlift- glutes, hamstrings, hips, ankles, Oly Lifting- hips, shoulders, ankles, glutes, Overhead Press/Bench Press- shoulders, pectorals, triceps, biceps. A great warm-up doesnt take a long time. Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. 50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups 20 one rt arm dumbbell snatches Push ups. 10 KB SDHP 70/53 By the end of your warm up, your body should be able to meet the demands of the specific CrossFit workout. Cool down. 5 min foam roll For time, Warm up Sit-ups For time, Cool down 3 rds, Warm up: 5 min jump rope, 40m bear crawl Wod 35 med ball sit ups 5 rds for time, Warm up: 5 min jump rope, 50 min climbers, WOD Bench 10 minute AMRAP, Str-bench press deload Warm up: 5 minute foam roller, 3 rds of Cindy 15 DB curls 5 rds 3 sets of 10 Str-deadlift 3-3-3-3 In that case, each class should contain a warm-up component. 100 push ups For time, Cool down 30 ring rows 1 box jump 24/20 10 front squats 155/105 5-4-3-2-1 Then 10 Turkish get ups 10 rounds for time, Warm up 10 one arm KB clean &jerks right hand 53/35 Thats alright. 100 push ups For time, Wod KB swings 53/35 Randy A solid warm-up gives you time to shake off the rest of your day and sync into fitness attack mode. Str- Back Squat 5-5-3(3-3-3) A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. Cool Down: stretch, Warm up 6 pull ups Can a resurrection fern help us get through this pandemic? Sit ups Barbell reverse curls 3 sets of 10, Wod WOD CONNECT is the best solution for tracking, coaching and managing functional training. Squats, Warm up I try to eat healthy, but sometimes I dont because of my schedule. 30 thrusters 65/45, Warm up: 10 Turkish get ups, 20m caterpillar, WOD Labor Day WOD Warm up 5 rounds NOT for time, Warm up 3 deadlifts @ 60% Always try for the higher number first. 10 band pull downs 3 min rest 100 sit ups Box steps w/DB 35/25 Cools down Work technique 350m row 3 min max hand release push ups(record reps) 21-15-09 3 rounds for time, Warm up Cool Down: stretch, A WebSalesGroup.com Design | All Rights Reserved, 3 sets of max push ups with plate on back, Str-back squat 5-5-5(5 second holds at the bottom of each rep), Str- weighted planks 1-1-1-1-1 (max effort each set), Strength and Skill: Back Squats 10-10-53RM, Warm Up: 5 min roll, Arm bar stretch, 20 PVC good mornings, Strength and Skill: Weighted Dips 5 rounds, Not for time(Make sure the have at least 35 min to complete, Strength and Skill: Push Press 3-3-3-1-1-1, Warm up: 100ft of lunges, 100 ft of broad jumps, Warm up: 200 m row and shoulder mobility( go right into strength, might take some time), Death by KB swings ( record weight and rounds), Warm up: 3 min row, 3 min mountain climbers, Warm up: 100 double unders, 10 Turkish get ups, Warm up: 200m farmers carry, 100 ft broad jump, Warm up: 5 min row, 3 min plank, 2 min mountain climber, Warm up: 200 m run, 4 Turkish get ups. If this is too hard, opt for a band. 200 m run Cool Down: stretch, Warm up: 5 minute foam roller, 200 m run, 20 squats- 3 rounds Warm up with air squats, Australian pull-ups and incline push-ups. Band pull-aparts and straight-arm lat pulldowns will build a strong upper back. 50 KB swings 53/35 3 min max KB swings(Russian) 25 med Ball cleans Run 1 mile 10 min AMRAP 20 jumping squats 3min rest 20 squats Cool Down: stretch, Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. Cool down: stretch and roll, Warmup: 800m Warm up with air squats, Australian pull-ups and incline push-ups. 100 wall balls Str- front squat 1-1-1-1 10 Wall Plank-to-Supports 10 box or ring dips 100 squats Str- good morning 5-5-5-5-5 20m broad jumps 10 deadlifts 225/135 30 kb twists 5 min foam roll For time. WOD 10 clean and jerks 135/95 1 mile run Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks First things first: there isnt just one way to warm up for a WOD. 50 Mountain climbers 25 reverse lunges w/ball 10 min of max KB swings. Le WOD CrossFit Cindy. WOD Warm up 20 Turkish get ups 53/35 If youre prone to skipping your warm-up, it may be best to use movements you know youll want to do better a general warm-up than none at all. Follow along and get. Lateral DB raises 10-10-10, Warm Up: 1000 m row 400m run Too much support and you wont progress. WOD KB swings As you gain more experience as an athlete, youll likely develop a specific warm-up routine that you use across the board before your workouts. Strength and Skill: back squat 20-15-10-05-01 rep max 3 min max deloaded pushups Cool down 20 squat cleans 115/75 50 ft broad jumps, Wod 10 push ups You may also choose to work on weaknesses during movement prep. DB shoulder raises lateral 3 sets of 10, Wod 15 sit ups Wall balls Strength and Skill: Press 5-5-5-5-5 3 box jumps 5 min foam roll 5 toes to bar 10 dips These are done to exercise the back muscles. 10 ring dips 5 Med ball cleans Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) 15 reps x 3 sets, pullups, ring ring push ups, bench/floor press, bent over row, 150 squats, 800m run, 150 squats- for time, grace- 30 clean and jerks 135/95- for time, 3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run, Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit upsStrength and Skill: Squat Clean 3-3-3-1-1-1, Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS Dead hand pull ups, Warm up 6 minute AMRAP 10-9-8-7-6-5-4-3-2-1 Try different push-up methodsangle (rest your hands on the edge of a bench), reverse, wider arm stance, narrower arm stance, etc.. Varying your push-up (and pull-up) routines will make it easier for you to perform classic (strict) pull-ups more easily. Here are five tips for getting a great score on Cindy. This scheme for general orientation in the alternation of load types. Wod You may also look forward to a specific mode of aerobic training before your workout. Related: Best Curved Treadmills for a CrossFit Endurance Training program. 20 ring push ups My muscles ached my mind was trying to play tricks on me but I repeated Push em out to myself all the way to end. 25 burpees 5 box jumps 15 min AMRAP, Wod 1000m row 5 front squats 50 ring push ups 10 reps SDHP 53/35 25 push presses DB 200m run 10 leg raises 15 pull ups All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. If you havent done Cindy before (or recently), do a test round of the workout about five minutes before 3-2-1 go. Sit ups Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks. WOD 50 superman(back extensions) Strength and skill: 3 sets max press Check the. 10 squat cleans 155/105 5 squat cleans 155/105 10 ring dips 6 Med ball cleans 1000m run, Warm up: 5 min roll 1 box jump 15 reverse barbell curls Ring dips, WU 10 Turkish get ups Welder Hand Care Kit as it is great way to get your hands repaired so you can get back to your workouts quickly. Str-back squat 5-3-1 3 rounds for time. 5@ 40% 5@ 50% 5@ 60%, WOD 20 m high knees 40 Double unders. 25 sit ups 5 min of rowing Plank hold 10 Turkish get ups 53/35, WOD The moves youll do to activate your muscles will largely be bodyweight exercises that have big mobility payoffs. 2 Med ball cleans In closing, dont think of your warm up as a second work out. Str-Deadlift 5-5-5 Dont be that guy. Pull ups, Cool down Ring rows CrossFits offer several popular exercise regimes. 1 min rest 2 burpees 3min max back squats 175/105 12 min AMRAP. Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. This can mean intensity in generating force or power during a workout. 10 down dogs and cobra stretches, Warm up 75 squats By the President of the United States of America, a Proclamation. 10 floor/bench press 135/95 15 squats 15 swings CHIPPER is a crossfit complex in which there are no rounds! 3 min of max front squat 75/45 Wod 80 push ups 4 rds for time [We Hate Spams]. Pretend that todays workout is as follows: My Word Bank warm-up would need to account for 4 movement patterns. The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. 10 lunges W/ med ball 40 pull ups 20 double unders, Warm up Box jump Str-Back Squat 5-3-1 Weighted calf raises, Wod . The research is almost unanimous on the performance benefits of a good warm up. 20 squat cleans 95/65 21-15-9-5 3 min of max sit ups 5 rds (not for time) 10 min cut off. 100 squats Thrusters 65/45 2 pull ups Cleans 135/95 10 min AMRAP, Cool down 10 KB swings 53/35 3 min rest Cool down: 2 minutes max sit ups, 50 supermans, Warm Up: 3 minute jump rope, 2 minute flutter kicks Rest 1 min 3 rds, #2 not for time Closed 7pm tonight, closed 01-01-2015 6, 7:30, 8:30am only, open for the 11:30am, 4pm, 5pm, 6pm, 7pm- Start this new year right!! 2 min flutter kicks. 12 min AMRAP, Str- Bench Press 5-5-3(3-3-3) 50%max reps, Wod 400 m run Toes-to-bars 10 power cleans 135/95 150 wall balls for time, Warm up 50 sit ups, Wod 20-15-10-5 *** If your main or secondary strength moves are particularly challenging and doing 10 reps will tax you too much, perform fewer reps as needed. 5 min of jump rope WOD 5-5-3- 5-3-1 10 deadlifts 135/95 Strength and Skill: Back Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) 800m run 25 push ups 25 band lat pull downs 25 ring rows Strength and Skill: split jerk 1-1-1-1-1-1 Strength and Skill: deadlift 5-5-5 Cindy is a CrossFit benchmark WOD used to assess an athlete's progress over time. Ring dips WOD 30 floor press @135/95 In general, a great CrossFit workout can be broken into 4 components: A post shared by Stacie Tovar (@stacietovar) on Dec 2, 2017 at 7:49am PST. 5 front squats 155/105 Complete 1-3 sets of 12-15 lightweight repetitions with these movements. AMRAP 15 min, Cool down Whereas the aerobic training for non-CrossFit workouts might involve walking or even jogging, youll likely steer toward more CrossFit-style aerobic activities here. If you have never done Cindy before and just starting CrossFit, do this: Perform 5 rounds of Cindy and try to stay within 5 minutes (1 minute per round). WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats 1 min flutter kicks, Wod 2 min max shoulder to overhead 75/55 1000 m row Hooyah!" 3 min row 30 ring dips 10 DB triceps extensions 800 m run 5 rounds for time, Wod WOD Cool down. 25 burpee pull ups 100 sit ups, Str- press 3-3-3-3 20 bent over rows 45/65 Med ball sit ups, Str- back squat 20-20-20(50% for all sets), WOD This is the Cindy WOD. 21-18-15-12-9-6-3-1 - Many athletes go out way too hard during the first five rounds of Cindy. 10 bent over rows(5sets) 9 push jerks, Warm up TABATA WOD Make sure your chest touches the ground, your elbows dont flare out, and you lock your elbows out at the top. 5 min max pull ups They are squat, running, hinging and pulling. Each crossfit workout doesnt look like the previous one, and it is possible that even during the year you will not have any repetitive training. Going even 10 seconds per minute slower will take three full rounds off your scoremaking this the most important part of your strategy. Add in some push-ups and bodyweight squats as appropriate. 3 min jump rope They alternate among themselves in different variations. 10 lunges holding KB over head right hand 25 med ball sit ups Spend the first few minutes of your warm up increasing your heart rate and body temperature. 10 Steps Forward & Backwards Crab Walk 40 KB swings 53/35 75 power snatches for time 400 m Sprint 5 floor press 100 ring push ups "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life try these workouts. 10 bent over row Cool down: If you like the sport of CrossFit, you likely find yourself seeking ways to perform better in your box. 50 weighted lunges, 12 min AMRAP 20 push ups Str: press(5-5-3)5-5-5 Wod 100 calf raises, Str-floor or bench press 1-1-1-1-1rep max, Wod 30 pull ups WOD 3 Med ball cleans -1 min rest 50 wall balls 20 lunges 10 power cleans 95/65 Wod 10 Hang power cleans 115/75 1000 m run Push ups 5 min jump rope Focus mostly on movement prep, opening up the shoulders, chest, triceps, quads, and glutes. L sit Wod You guys have it down pat and it feels just like it is meant to, like a great big, welcoming family. 200 m Farmers carry 21-15-9 Wod If you cant do 10 unbroken push-ups, start with 5 and do 10 sets. WOD WOD Str- Bench press 5-5-3(5-3-1) 10 lunges w/KB 5 min jump rope BarBend is the Official Media Partner of USA Weightlifting. 3 rounds for time, Warm up 3 min rest 50-40-30-20-10 WOD WOD - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. KB swings 20 jumping lunges 100 air squats 5 rounds for time, Warm up Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 10 jumping lunges MOBILITY & SKILLS 50 mountain climbers, Wod 4 burpees 10 min AMRAP, Warm up Str/Skill: bench press 3-3-3 Warm up: 3rds Cindy Str/Skill: bench press 3-3-3 WOD 1000m row 100 push ups 10 power cleans 185/115 Cool down: stretch and roll. Cool down- 5 min foam roll, stretch, Warm up- 400 m run, 25 med ball cleans Cool Down: stretch, Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers Strength and Skill: back squats 5-5-5-5-5 WOD 12 cleans and jerks The evidence from randomised controlled trials? Band tricep pull downs 3 set of 15 10 wall balls Wod 25 PVC good mornings These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily. Save my name, email, and website in this browser for the next time I comment. Cindy WOD: CrossFit Benchmark Guide and Strategy, 2. 40 ring dips 5 front squats 155/105