WOD [CrossFeat]

WOD

This page presents the WOD^[1] for the next group training.

Competition kettlebells 8-24 kilos | Information

Skills

Technical deepening work at the beginning of the session:

	Exercises	Rep.	Method
1	HSPU^[2]	x5	EMOM^[3] 4'
2	BB Romanian DL^[4]	x10	EMOM 5'

Plyometrics focus

Work in sub-groups centered on explosive strength:

Box Squat
Plyo push-ups on step
Clean and Press^[5]

WOD

	Exercises	Reps.	Method
2	BB DL^[6] BOTB^[7] Sit-Up^[8]	10 10 15	4 RFT^[9]
3	KB Swing KB Sumo squat Russian twist^[10]	20 12 15/side	4 RFT
4	Side raise^[11] Arnold Press^[12] Side Bend^[13]	10 10 15/side	4 RFT
5	V-up^[14] Side Plank^[15]	12 45"/side	3 RFT

WOD

Work of the day (program of the training of the day).

HSPU

Handstand push-up

EMOM

Every Minute On the Minute.

Interval training where a number of repetitions of a given exercise must be done at the beginning of each minute, for a set period of time.

Romanian Deadlift (RDL)

Stiff-legged deadlift

Clean and Press

Unilateral "clean and press" with a KB.

Deadlift

Burpees

Squat > Plank > Push-up/Wave > Squat > Jump.

Variant: BOTB (Burpees Over The Bar) with an additional jump.

Sit-Up

Chest raise starting from a lying position with legs opened in butterfly.

Rounds for time

Rounds to do during the required time.

Russian twist

Rotation of the chest in sitting position.

Options:

Using a weight
Llifted or outstretched legs

Side raise

Lateral raise of the arms with dumbbells.

Arnold Press

Press "in front" with wrist rotation.

Side Bend

Lateral bending of the chest.

Option: with a weight in each hand.

V-up

Starting position: laying on the back, arms and legs outstretched, slightly raised above the floor.

Movement: Contraction of the abdominal strap to raise the legs and arms, still stretched, at the same time, so as to form a V with the body. Return to the starting position controlling the movement. The back should not bend.

Plank

Core strength in plank.

Variants:

A leg raised / opposite arm and leg raised / opening the legs on the side...
Shoulder taps
Military
Difficult, chest moved back from the hands
Side plank, on one arm (and 1 or 2 legs, upwards pelvis movements, moving the arm under the chest, bring a knee towards the chest,...)
...

"Agility" tournament.

"Strength" tournament.