062922
Commonwealth CrossFit, CrossFit Accolade – WOD
Strength
Deadlift (2-2-2)
Flat sets, no more than 80% 1RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Deadlift (185/125)
10 Push-ups
15 Air Squats
Flat sets, no more than 80% 1RM.
10 Minute AMRAP
5 Deadlift (185/125)
10 Push-ups
15 Air Squats
Ascending in load.
Tabata
Hollow Hold
5 Rounds
20 DB Hang Clean (50/35)
15/12 Cal Row
Time cap: 15 Minutes
DB Hang Clean 20 reps total, split between hands 10/10.
4×6
Bicep Curls
Triceps Extensions
Tabata KB Swings (53/35)
Tabata Jump rope (singles)
Tabata Backwards Burpee
Tabata Cal Bike
Completing a full tabta (8 Rounds :20 work/:10 Rest) of each movement before moving on.
– Swings are overhead
– Jump rope is “single unders”
x3
5 Standing side crunch (per side)
100ft Farmer carry (heavy)
21-15-9
Deadlift (225/155)
Ring Dips
Time cap: 10 Minutes
Practice Handtand Walks
– Beginner support from wall/box
– Intermediate going for distance
– Advanced turns or obstacles
5 Rounds
400m Medball run (20/14)
15 Wallballs (20/14)
15 Medball sit-ups (20/14)
Time cap: 30 Minutes
3 Rounds
100 Double-unders
30 DB Snatch (50/35)
15 Strict Pull-ups
Time cap: 15 Minutes
3×8
Bicep Curls
Triceps Extensions
Ascending in load.
x3
5 Good mornings
:20 Side plank (per side)