12 June 2013; “The Matrix”

Warm-up: Row 500m

Skill: Overhead Squat and Overhead Squat Drills

Strength:  Overhead Squat from Rack 10, 10, 10…

# A noted Strength Goal within CrossFit is performing 15 Consecutive Overhead Squats at Bodyweight

WOD:

30 Thrusters and 30 Pull-ups for time

115/75

Break up the WOD anyway you wish….

A Note about the Advanced WODs…the Advanced WODs contain more Advanced Movements such as Double Unders, Pistols, Snatches, Muscle Ups etc as well as much heavier working weights for the WODs.  AllSport Athletes may choose to do the Advanced WOD if they are capable of doing the Skill Portion RX.  For example, if you can do Muscle Ups but 185lb Thrusters are too much, you may still do the Advanced WOD and scale the Thruster weight, however, for the Advanced WOD, you cannot scale the Movement and keep the Weight.

Advanced WOD:

50 Double Unders, then…..

15 Thrusters and 15 Muscle Ups for time

165/110

Break up the WOD (Thrusters and Muscle Ups) anyway you wish….Double Unders Come First….

Cool Down:

50 Abmat Sit-ups

40 GHD Sit-ups

30 Toes to Pole

20 Toes to Bar

10 Windshield Wipers

6-12-2013a

 

6-12-2013b