The CrossFit Chamber – WOD

Its Monday… time to get after it folks!

W/U: (No Measure)

WOD PREP:

15 minutes inc:

Spiderman walkouts / bear Crawls / Scap Pull Ups / Sampson stretch lunges .

To finish : 1 lap forward / backward banded glute walk through

WOD: Metcon (AMRAP – Reps)

Part a) 10 minute AMRAP

20 x Burpees

20 x Box Jump Overs 24 / 20″

20 x Ball Slams 20/12kg ( keep hips high)

15 x Burpees

15 x Ball Slams

15 x Box Jump overs

10 x Burpees

10 x Ball Slams

10 x Box Jump Overs

Max reps HSPU in time remaining

Score equals 135 plus however many HSPU achieved in time remaining

RX PLUS :

-Strict HSPU

-30 / 24″Box

LEVEL 2 :

-1 x Ab mat – strict or kipping

LEVEL 3 :

-Reduce Dead ball load

– 2 ab mat or

-2 x Push ups + 1 x wall walk = 1 rep

REST 5 SET UP FOR FRONT SQUATS

F/S: Tempo pause Front Squats 2-3-1-1 (5 x 5 sets across )

2 Count down

3 Count pause in hole

1 count up – explode

1 count at top to reset
Part b) Every 3 Minutes x 5 Rounds:

5 x Temp Front Squats @ 60 -70 % 1RM:

*Ideally hold sets across but sticking 100 % to the tempo and holding a perfect position is imperative. If you cant hold good positions / Tempo – reduce the load. Positioning = improvement!

*Box Squat if unable to achieve depth

*After each work set of F/S :

10 Second Top of pull up hold ( reverse grip hollow body) – scale to ring hold

C/O: Metcon (Time)

Cardio Option :

3 Rounds for time:

Run 200m

Rest 1 Minute

Airdyne 1 minute – max effort

Rest 1 minute

Flexibility / Mobility

EXTRA CREDIT :

Quads – Couch Stretch

Shoulders – Foam roll / barbell lats in own time