WOD: Monday, 13 October 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

Dragon Walk 5m each direction

40m Barrel Carry



Seal Roll – Bridge – V-Up Complex (10 reps)



5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



CrossFit Total

Your score is the total weight of the best rep of each exercise. You have 3 attempts per exercise.

The exercises are done in the order below. (Warm Up sets do not count towards the 3 tries).

Back Squat

Strict Press



Coaches Note:


Weekly Special:

Dragon Walk: Kneel down on each step, legs cross over on the step. Try to minimise the space between your legs when kneeling, otherwise its more a lunge than Dragon Walk. 5 m each: forward, backward, left, right.

Barrel Carry: Carry a heavy Barrel any way you want for 40 m. Try not to put the barrel down during those 40 m.


Make sure you have someone to judge your technique when you go for the counting attempts. Dont go higher than technical failure, just to get onto the leaderboard. Make sure you go low enough on the Squat and dont push from the legs/hips on the STRICT Press.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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