SID WOD 1 Qualifier

 In Workouts


CrossFit Cirencester – CrossFit

If you are wishing to submit your score for SID you will need to video your WOD – Use WOD Proof, practise using it before your class

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Thruster/Burpee Prep (No Measure)

Tack Ab’s – Diaphragm to Hip with torque

Floss Hips from Prone position

Floss posterior chain with banded toe touches

Floss wrists

Floss Front Rack and break tight corners

Clean up Shoulder with banded high pulls

& internal rotation

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

YGIG Rounds in relay of half reps at half weight.

Get sweaty & out of breath

Set up video then go!

Sub 6 minutes for males, sub 7 mins females is average for SID.

No video, no score can be submitted

SID 2018 WOD1 (Time)

INDIVIDUAL WORKOUT

FOR TIME:

30 SHOULDER TO OVERHEAD 35KG/25KG

15 BAR BURPEES

30 FRONT SQUATS 35KG/25KG

15 BAR BURPEES

30 THRUSTERS 35KG/25KG

15 BAR BURPEES

TIME CAP – 20 MINUTES

1 SECOND PENALTY TO BE ADDED FOR EVERY REP NOT COMPLETED

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