Wednesday’s WOD Sept. 30th

Warm-up: 0:00 to 5:00

Roxanne Song (burpees/ jumping jacks)

 

Mobility & Dynamics: 5:00 o 15:00

Trainers standard

 

Weightlifting (Skill): 15:00 to 35:00
Snatch Technique Work (Class together)
Muscle Snatch from Just Below the Knee (Empty bar)

2 x 5

Power Snatch from the Power Position (Empty bar)

2 x 5
Squat Snatch from Power Position (Empty bar)

2 x 5

 

*rest 1 min between sets, class does together on trainers cue.

 

WOD: 35:00 to 60:00

MODERATE (sub 11-20 mins)

CAT ONE/TWO:

45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds) rings
Plank hold (seconds)

CAT THREE:

45-30-15 reps (or seconds) for time of:
AB-mat sit-ups
Bridges
L-sit hold (seconds) (using boxes)
Plank hold (seconds)

The range of motion has been reduced on the GHD sit-up to keep the intermediate athlete moving and lessen the demand on the core. For the GHD sit-up focus on initiating the movement by aggressively straightening the legs. On the hip extension make sure the pelvis is free of the pad and maintain a neutral spine throughout. If the athlete is unable to hold an L-sit with both legs straight, tuck one or both knees. All movements should be completed in no more than two sets.

CAT FOUR:

30-20-10 reps (or seconds) for time of:
Ab-mat sit-ups
Bridges
L-sit hold (seconds) (using boxes)
Plank hold (seconds)

The reps and times have been reduced to focus on mechanics and to keep the beginner moving. Prior to starting this workout go to the Exercises and Demos section from the left hand navigation menu of CrossFit.com and review the videos on the hip extension. Ensure the pelvis is free of the pad and focus on maintaining a neutral spine by squeezing the abs and spinal erectors. Only go as low as this neutral spine position can be maintained. If unable to hold an L-sit with both legs straight, tuck one or both knees. During the plank hold focus on squeezing the abs and glutes, while actively pushing into the floor with the hands. All movements should be completed within two sets or decrease the reps (or seconds).