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WOD

Workout Of The Day

WOD 9.3.24 Open CrossFit 24.2

  • PRO/ROOKIES:

RX

AMRAP in 20 minutes of:

300 meter Row

10 Deadlifts 80/55 kg

50 DU

SCALED

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 60/40
50 SU

ENDURANCE WOD 

For time

a. 1000/800 m Run 7 min Cap 

b. 1250/1000 m Row 7 min Cap 

c. 1000/800 m Run 7 min Cap 

d. 1250/1000 m Row 7 min Cap 

 

 

 

  • Heavy Day:
Chest n back
5×5 bench press
4×12 chest supported row
4ss 10 incline chest fly+ 10 face pull
3ss 10/15 ring rows + 10/15 dips
3ss ghd sit ups 10/15 + arch rocks 12/15 
 
  • The Full Body series
Full body lower focused
Deadlift 3 x 8-10
3 sets of Leg press 12-15 ss banded side walk 30-40sec
3 sets of dumbbell step ups 20(10each) ss dumbbell hip thrusts
20 Pull ups or band assisted pull ups
3 x 8-10 Shoulder presses 3 x 8-10
3 sets of dumbbell row reverse grip 12 ss dumbbell rotation chest press 12
3 sets of sit ups with rotation 16 -20 ss 30 plank shoulder taps (15 each side)
 
  • Functional Body Building:
 
 
 
 
 
 
 
 
 
 
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