CrossFit Barwon – CrossFit
Daily Wod brief
Meeting ID: 279 852 9408
6:45 pm Nutrition Q and A
on Zoom, Same as above link
Monday Leg/Knee work (AMRAP – Reps)
ISO Knees over toes hold 2 minutes building volume each week
Patrick Step Ups
4 x 10 per side
1 x 50 per side
A] Nordic curl
3 sets of 10
super set with
B] Tibialis Raise
3 sets of 20
or 3 sets of 10 per side
4 sets of ISO with 1 minute rest
Step ups on approx 135mm step AND add weights
Warm-up (No Measure)
Need to build SPEED.
10m high knees to 10m sprint
10 a skips to 10m sprint
10 b skips to 10 m sprint
10m back pedel to 10m sprint
2 rounds, first round 70% speed, second round 85%, rest as required between movements so you can go quick
Metcon (2 Rounds for time)
3 sets of 800 m run at goal speed.
Rest 240 seconds
Try to find your goal mile time and run that fast for only 800 m.
eg. 6 minute mile is 360 seconds:
1600(m) divided by 360(s), times 800(m) = 180 seconds.
So this is the goal to run the 800’s at.
Score fastest and slowest times.