WOD 10/22/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

Please try to complete as much as possible before class.

3 Minutes of:

Bike Mobility=

https://www.youtube.com/watch?v=PZNdCuLKh0o

3 Minutes of:

Bench Press Mobility=

https://www.youtube.com/watch?v=GSBuxSTK0Rs

3 Minutes of:

Shoulder Mobility=

https://www.youtube.com/watch?v=TuXxwQfBdu8

+ Ready To Run Series!

VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk

VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU

VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco

VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg

VIDEO 5: https://www.youtube.com/watch?v=IvZnjkEBGb0

A2: Air Bike (Calories)

Time/Intensity/Pace
90 Seconds @80-90% Sustainable Pace; Rest 90 Seconds

A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)

@95% Very Hard Pace (Not Sustainable)

Rest will vary.
Round 1 @95% Very Hard Pace (Not Sustainable); Rest 1:40

Round 2 @100% Very Very Hard Pace (Not Sustainable); Rest 1:40

B: Chest-To-Bar Pull-ups (5 Sets of 50%)

Complete 5 sets @ 50% of your best set from 10/01/17; Resting exactly 50 Seconds between sets.

If as of yet unable to complete C2B Pull Ups, use this time to practice.

C: Bench Press (12 Minutes To A Heavy Double)

12 Minutes Build To A Heavy Double @20X1; Rest as needed.

D: Weighted Pull-ups (10 Minutes Build To A Heavy Double)

10 Minutes To A Heavy Double @20X1; Resting as needed.

E1: 400M Run (Time)

@ Intensity/Tempo/Pace
@80-90% Sustaianble Pace; Rest 90 Seconds

E2: 4 Rounds of 40 Yard Dash (4 Rounds for time)

@ Intensity/Pace; Rest
Round 1@85% Somewhat Hard Pace (Not Sustainable); Rest 1:40/

Round 2@90% Hard Pace; Rest 1:40/

Round 3@95% Very Hard Pace; Rest 1:40/

Round 4@100% Very Very Hard Pace

Build up slowly to avoid injury, use time in between sprints to mobilize calf, ankle and feet.