Athletes Camp WOD: January 14, 2022
- Optimum Athletics
- Jan 13, 2022
- 2 min read
Warm Up
3 sets 45 secs ON / 15 secs OFF
1st Inchworms,
2nd Row
3rd Jump Squats
-- then --
Clean Warm-up - 2 rounds of:
10 Pass Throughs
10 Air Squats
10 Strict Press
10 Muscle Cleans
10 Split Jerks
Weightlifting
Week 8
I. Every 2:30 x 4 sets: Front Rack Sotts Press
4 x 4 reps
Use the heaviest weight you can for each set.
Just like our snatch grip sotts press, use this piece to work on movement and mobility and even if you cannot fully get into position yet get a deep as you can and work on the lockout and extension overhead.
II. Every 3 mins x 5 sets: Cleans + Jerk
3 x 2 + 2 reps
2 x 2 + 1 reps
Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.
III. Every 3 mins x 6 sets: Front Squat
6 x 3 reps @ 90%
WOD
2018 CrossFit Games Qualifier Workout 3
(Teens 16-17 / Masters 35-54)
AMRAP 20
50 Wall Balls, 20/14 lbs
75 Double Unders
25 ft. Handstand Walk / 3 Wall Walks
75 Double Unders
50 cal Row
75 Double Unders
25 ft. Handstand Walk / 3 Wall Walks
75 Double Unders
Treat this like a Open style workout. Come up with a solid plan and stick to it even if it isn't the right one. Assess how it went after and think about ways to improve moving forward when it comes to strategy
Gymnastics
3 Rounds for Max Reps
8 Ring Dips
10 Toes to Bar
max Bar Muscle Ups
Rest 2 mins between sets
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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