CrossFit WOD

Saturday 4.21.18

Three Danes CrossFit – CrossFit


WOD

“Barbara”

5 Rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00 Between Rounds

Classic CrossFit benchmark workout with “Barbara” today. Big totals today on these bodyweight movements, with 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 air squats. A couple of modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40. Looking for this session to take no more than 40 minutes. The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete.

Score is total time including rest.

Warm-up

(0-5:00)

:30 Seconds – :20 Seconds – :10 Seconds

30 seconds through all movements, then 20 seconds, then 10 seconds.

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Knuckle Drags

Walkouts

Teaching

(5-15:00)

Take this time to go over all the movements and modifications needed (if any), and to set up each station in preparation for the WOD

Rehearsal

(15-20:00)

1 Round:

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Air Squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Classic CrossFit benchmark workout with “Barbara” today. Big totals today on these bodyweight movements, with 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 air squats. A couple modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40. Looking for this session to take no more than 40 minutes. The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete.

Score is total time including rest.