W.O.D. 18.6.2018

Crossfit WOD

Mobility Warmup:

Scap/shoulder mobility drills

Skill Warmup:

  • 30sec back to floor hold
  • 30 sec Chest to floor hold
  • 30s chest to wall hold x3


  1. Shoulder Press 5x5xEW
  2. Find 5RM Bench Press

Skill: Handstand holds by ability

  • Chest/back to floor
  • Chest to wall
  • Back to wall/free
  • One arm progression

MetCon: For time

10-10, 9-9,8-8…

* ask coach for modifications

Strength & Accessory W.O.D

Floor press
Sumo deadlift
5*(40-60%)-5-5-5; +5*90% (from last set)

DB/KB Strict press 3*10-15
KB Deadlift 3*8-12

Gymnastics W.O.D


*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription