The CrossFit Chamber – WOD

Nothing fancy today crew… just some plain ol S and C 🙂

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Warm-up

A) Banded Hips x 2 Minutes per side

B) Row 4 x 30/30 increasing in intensity

C) EMOM x 5 Minutes :

5 x KB Deadlifts

5 x KB Russian Swings

5 x KB Clean and Press

D) Banded Glutes

DL: Deadlift

Deadlift 4 x 3 @ 80 %

Every 3.00 x 7 Sets

Set 1 : 5 @ 50 % Overhand Grip

Set 2 : 4 @ 60 % Overhand Grip

Set 3 : 3 @ 70 % Overhand Grip

Set 4/5/6/7 : 3 Reps @ 80 % 1RM Choose grip

*After Each set, perform : 5 x SA KB Press per side

* Buddy up / share bars

* Reset at the bottom of each rep

C/O: Metcon (Time)

CARDIO OPTION : 20 Minute cap

1000m / 850m Ski

22 x D/B Snatch 22.5/15kg or less

750m/ 600m Ski

16 x DB Snatch

500m / 350m Ski

10 x DB Snatch

*Start when dead lift clock starts

WOD: Metcon (Distance)

“FINISHER”

TABATA ROW

8 x 20/10

Score equals total metres

Last time we did this :

850/900ish was best for girl

950/1000ish was best for the boys

Get the BANTER UP and push each other along

COOL DOWN

A) Lower Limb Passive stretch

B) Banter while stretching