CrossFit Determination

1830 Sierra Gardens Dr Roseville, CA 95661 (530) 798-3014


Mobility: Thoracic

Skill: 1a) 3×1 Rope Climb

Rest:15

1b) 3×3 HSPU

Rest:15

1c) 3×5 KB Snatch (each arm)

Rest 2 min

WOD: Team tire drag relays

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Skill:

1a) 3×20 DB Walking Lunge

1b) 3x Max AD in 30 seconds

WOD:

50 Thrusters

40 Box Jumps

300m Farmer Carry

20 T2B

100m Sprint

Mobility: 5 min squat test

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Mobility: Shoulders

Skill:

1a) 3×10 Chin ups

1b) 3x max 1min double unders

WOD: 15min AMRAP in teams of 3

250m Row

10 KBS

5 Burpees

*Perform as conveyor belt

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Mobility: Calf Distraction

Strength: 6×6 Back Squats @ 65%

WOD: 10 min AMRAP

3,6,9… Reps Of:

Snatch

Wallball

Push Ups (Varsity: Ring Dips)

Core: Tabata FLR

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Skil: HSPU

WOD: 5 rds

300m run/row

15 DB Push Press

30 Mtn Climbers

Rest 1 minute

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Strength: OMEM for 3 mins

10 UB Front Squats

Then immediately@ 4:00

WOD: 10 min AMRAP

15 KBS

10 Box Jumps

5 Thrusters

Core: 4 min AMRAP

10 V-ups

10 Superman rocks

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