WOD Blog
 | Mon, May 16 2022 |  |
 | Happy Birthday: Jillian |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2582 days ago) |
051622 Workout(Time) Workout WARM-UP 2 ROUNDS 30 High Jump Single Unders 7 Bent Knee Sit-Ups 7 Slam Ball Deadlifts 7 Scap Pull-Ups Into… 2 ROUNDS 30 Fast Single Unders 7 Straight Leg Sit-Ups 7 Slam Ball Curl to OH Press 7 Scap Pull-Ups Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders 5 Butterfly Sit-Ups 5 Slam Balls 5 Wide Grip Ring Rows SKILL ON A 10:00 RUNNING CLOCK... Practice Rope Climbs* *Focus on the J-Technique and specifically Knees to Elbow before clamping with feet. (No Measure) WORKOUT AMRAP x 18 MINUTES 60 Double Unders 40 Sit-Ups* 20 Slam Balls (30/20)|(20/10) 5 Rope Climbs *GHD Optional...adjust volume as needed. (Score is Rounds + Reps) KG SB: (15/10)|(10/5) EXTRA CREDIT MURPH PREP - DAY 1 CONDITIONING 1 Mile Run -Rest 2:30- Into... 800m Run -Rest 2:00- Into... 400m Run -Rest 1:00- Into... 200m Run *Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression! (No Measure) STRENGTH EMOM x 12 MINUTES MIN 1 - :30 Max Pull-Ups MIN 2 - :30 Max Push-Ups MIN 3 - :30 Max Air Squats *Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM. (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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