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20 CrossFit Travel WODs
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RAW STRENGTH AND CONDITIONING IS DEDICATED TO PROGRAMMING AND TRAINING ADVANCED CROSSFIT ATHLETES ON THE GOLD COAST.
Twnety WODs to keep you going on your travels:
1. 3 Rounds: 800m Run, 50 Air squats.
2. Tabata Squats then Tabata Push-ups then Tabata Double Unders then Tabata Burpees.
3. Death by Burpee (One burpee on the first minute, two on the second etc till you cannot continue).
4. 10 Sets: 10 Pushups then 100m sprint. Rest 2 minutes.
5. 2km Run for time.
6. Five Sets: 10 Broad Jumps then 200m Sprint. Rest 90 seconds.
7. 10-9-8-7-6-5-4-3-2-1. Handstand push-ups, Air squats, x 5 Double Unders (i.e. 50, 45, 40...)
8. Handstand Walking Practice 15 minutes. Run 3km @ 80%.
9. 200 Hollow Rocks. Perform 50 Double Unders every time you break.
10. 5 Rounds: 20 Tuck Jumps, 400m Run, 10 Handstand Push-ups.
11. For time: 100 Push-ups, 10 Wall Climbs, 100 Sit-ups, 10 Wall Climbs, 100 Squats, 100 Wall Climbs, 100 Double Unders.
12. 10 x 100m Sprint @ 100%. Rest 3 minutes between each.
13. 2 Rounds of Tabata Handstand Hold. Rest 5 minutes then: 100 Russian twists, 100 Hollow Rocks, 100 Sit-ups.
14. 5 Rounds: 20 Walking Lunges, 10 Handstand Pushups, 20 Pistols, 10 Push-ups HOG, Run 400m.
15. For time: 10, 20, 30, 40, 50, 60, 50, 40, 30, 20, 10 Double Unders. If you break a set, start that set again.
16. Mobility Session 30 minutes.
17. 5km Run.
18. Max Push-ups unbroken. 5 minute rest then 3 x 50% of your max. 90 sec rest between each.
19. Cumulative L-Sit Hold for 5 minutes.
20. 90 minute Walk on varied terrain @ brisk pace.
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Comments
Rich Millar
Strict press - 80kg
Tabata press- No drop, no reps under 6
Hang Snatch High Pull - 60kg hammering form.
Metcon - 2 21
Brendan Clarke
1. strict press - 72.5kg
2. tabata floor press- 5 sets were at 10 reps, and last 3 sets at 8 reps
3. Hang Snatch High pulls- 60,65,70,75,75kg
4. metcon- 2 rounds 11 chinups, wrecked afterwards
WAIVER
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Rob
Alternate programming for a little while to give the shoulder a rest. Shoulder was going really well and has gone backwards over the last week so I am sensibly going to lay off it for just a bit before picking up the upper body again............. 1) Max effort below parallel box squat- after build up 180, 190, 200, 210, failed just at 220kg (probably should have gone 215kg)...................... 2) Good Mornings- 4 sets with 1min rest 7@100, 7@100, 6@105, 6@105kg................ 3) Superset with 2min rest GHD hamstring raise with 40m backwards sled drag at 100kg. set 1 = 8 reps, set 2 = 8 reps, set 3 = 6 reps, set 4 = 6 reps............. thoughts?