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Friday WOD 28-6-19

June 27th, 2019

Friday WOD 28-6-19

WOD
[A] CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Plan out your numbers using the above schedule before you hit the session. Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers. You can also download a spreadsheet version.

Warm Up

Short Dynamic Warm Up.
 
Joint Rotations and Leg Swings.
 
Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
 
Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%
 
Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%
 

[COMPETITION TRAINING]
[B] For time:
Air Bike 10 Cals
Rest 30 sec
Air Bike 20 Cals
Rest 1 min
Air Bike 30 Cals
Rest 1 min
Air Bike 20 Cals
Rest 30 sec
Air Bike 10 Cals

[C] 20 mins body work
Stretch, rollout and recover

[Row Conditioning] “New” this week

Stroke pyramid: 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html

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