CrossFit Willows

CrossFit Willows – WOD

Warm-up (No Measure)

Dynamic warm-up 1 set:

:30 single-unders

5 forward-step lunges/leg

:15 single-leg single-under/side

5 Samson stretch lunges/leg

:30 backward single-unders

5 lateral lunges/leg

:30 single-single-double-unders

10 jumping lunges

Skill Work (AMRAP – Reps)

Pre-workout skill

1 set for max reps:

Max unbroken double-unders

or

2:00 max double-unders

Movement Prep (No Measure)

Front-rack reverse lunges Progression

5 front-rack reverse lunges/leg // Chest stays up on the way down, then the chest rises on the way up.

3 front-rack reverse lunges/leg // Light load, smooth down and fast up.

Build-up: On an 6:00 clock

3 front-rack reverse lunges/leg

– Rest 1:00 between sets.

– Build to working load.

BREAK

251229 (7 Rounds for weight)

– RX –

7 sets for load:

6 alternating front-rack reverse lunges

– INTERMEDIATE –

Same as Rx’d”

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d
GOALS

✔ Heavy front-rack reverse lunge day.

✔ Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other.

✔ Lift once every 3:00.

✔ Take the bar from the rack.

✔ Retest from 241229.

Stretching (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– STRENGTH III – (Weight)

5 sets for completion:

10 heavy Russian kettlebell swings

– Rest 1:00 between sets.
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads.

– Use a heavier-than-usual kettlebell load for the swings.

– Swing the kettlebell to around shoulder height.