WOD 04/05/18

Aggiornato il: 4 mag 2018



CrossFit

1.

warm up

3 rnd not for time

10 sit up

10 iperex

10 back squat @20-15

10 shoulder press


2.

Complete as many reps as possible in 15 minutes

"Otis"

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

  • Start with 1 rep each. Increase each by 1 rep per round.

Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift. Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 15 minute clock stops.

Scaling For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.

Use body weight for the squats and deadlifts and 1/21

body weight for the presses.1t


rest:4'


3.

For time

2k run

30 cal row

40 burpees target bar

50 hspu

60 ghd sit ups


rest: 3'

4.

curl bar 4x8 rep rest:1'

hammer curl db 3x12

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