CrossFit Willows – WOD
Warm-up (No Measure)
Dynamic warm-up
3 sets:
10 up downs
20 single-unders
10 alternating Spiderman lunges
5 inchworms
10 Cossack squats
Double-under practice
4 sets:
:20 double-unders or attempts
:20 rest
Movement Progression (No Measure)
Back squat Progression
Setup // Clean the bar and put it on your back, full grip, knuckles on top of the bar, resting across your upper back.
Neutral spine // Keep your chest up and belly squeezed tight as you squat down and stand up.
Line of action // Send your hips back and down at the same time to start each rep.
Weight in heels // Glue your heels to the floor throughout the entire rep.
Knees track over the toes // Press your knees out toward your toes as you squat down and stand up.
Depth below parallel // Squat down until the crease of your hips is below your knees.
Loading up 3 sets:
5 back squats
– Build to workout weight.
– Take bar from the floor.
Test round | 3:00
1 set:
15 double-unders
5 burpees
5 sit-ups
5 back squats
– Use workout variations.
BREAK
251123 (Time)
– RX –
2 rounds for time with a partner:
75 double-unders
40 burpees
75 double-unders
60 sit-ups
75 double-unders
40 back squats (95/135 lb)
– INTERMEDIATE –
2 rounds for time with a partner:
50 double-unders or 1 minute of attempts
30 burpees
50 double-unders or 1 minute of attempts
50 sit-ups
50 double-unders or 1 minute of attempts
30 back squats (75/115 lb)
– BEGINNER –
2 rounds for time with a partner:
50 single-unders
30 up-downs
50 single-unders
30 foot-anchored sit-ups
50 single-unders
30 back squats (35/45 lb)
– MASTERS 55+ –
2 rounds for time with a partner:
50 double-unders
30 burpees
50 double-unders
50 sit-ups
50 double-unders
30 back squats (75/115 lb)
GOALS
✔20-28:00.
✔ Double-unders in 1:00 or less.
✔ Burpees in under 5:00.
✔ Sit-ups in under 3:00.
✔ Back squats in under 3:00.
✔ Light-to-moderate back squats.
Skill Work (Time)
Post-workout accessory
Accumulate:
400m DB carry. (50/70#)
Carry the dumbbell any way, rest as needed.
Leave a Reply