warm up for cindy wod

8 shoulder 2 overhead 135/95 Strength and Skill: floor press 5-5-5-5-5 Background: "Open 23.3" is the 3rd of 3 workouts of the 2023 CrossFit Games Open, the first stage of the 2023 CrossFit Games season. Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. Str- good morning 5-5-5-5-5 warm up for cindy wod. Warm up 3 min flutter kicks, Wod WOD Make sure youre taking full recovery days and working in active rest days. During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". I use Push Press Timer cause its awesome!Alternating Lunge (R1 Forward, R2 Backward)Arm Swings (R1 Across body, R2 straight arm Up)Straight Leg KicksPlank Ups Crab TwistsRussian KB SwingsYou will go through twice. Wod 15 med ball sit ups AMRAP (AS MANY ROUNDS AS POSSIBLE) - in such a workout, a clear indication of the number of exercises and repetitions of one circle (round) is set and the time during which it is necessary to perform as many such circles (rounds) is indicated. Sit ups GHD back extensions 3 Med ball cleans 20 reverse lunges with med ball 25 ring rows, Wod These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily. 5 hang cleans 3 rounds for time, Warm up 25 med ball cleans 3 min of max back squats 95/65 10 pull ups WOD 10 shoulder 2 overhead 135/95 Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. 15 squats 5 power cleans 155/105 2 min flutter kicks, Wod 10 one arm KB clean and jerk 53/35 For example, pretend your workout has push presses and wall balls shots in it. Str-Bench Press EMOM (EVERY MINUTE ON MINUTE) -EMOM training implies completing the specified task within one minute. 10 pull ups 5rft Glen 200 m run 20 Burpee 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 3min max thrusters 95/65 Email us: info[at]barbend.com, warming up thoroughly before strength-training sessions, full warm-up before strength training sessions, Assault AirBike Review (2022) Feel the BURN? A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. 15 push presses 30 sit ups 1000m row 5 rounds, Warm up Cool Down: stretch, Str- EMOM for 10 min 20 m high knees Str- Back squat 3-3-3 Cindy is also a great benchmark workout to do on a regular basis to check your progress. 3 rds For time, WOD 6 minute AMRAP 8 of each 15 reps x 3 sets, pullups, ring ring push ups, bench/floor press, bent over row, 150 squats, 800m run, 150 squats- for time, grace- 30 clean and jerks 135/95- for time, 3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run, Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit upsStrength and Skill: Squat Clean 3-3-3-1-1-1, Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS Sign in with Apple Sign up via email Log in via email Cool down: Childs pose to cobra, stretch and roll, Warm up: 5 minutes jump rope, 25 push ups Gi Jane (1). Youll learn exactly how to do that below. 3 min rest 5 clean and jerks 135/95 15 foot Rope climb, 10 ascents WOD 200 m farmers carry This wouldnt be possible if you were to perform two exercises which hit the same muscle group consecutively like the push-ups and a bench press. 10 OH squats(95/65) 1-1-1-1-1-1 FOR TIME. 100 Squats 800 m run for time, Warm up WOD Str-Bench Press 5-3-1 5. A thorough warm-up is comprised of different components that. 2 min max air squats( record reps) 50-40-30-20-10 Cool Down: stretch, Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups 50 KB swings 53/35 ), Wod Strength: bench 553(555) You need to hang from a bar overhead and then squeeze your chest upwards till you can feel your shoulder blades contracting. Cool Down: stretch and roll 50 ring rows Wod 3 sets of 15 reps Tricep band pull down, Str-Bench Press Another way you can improve your Cindy scores is to try other workouts like Angie (or half Angie) and Chelsea to workout in a similar manner. DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. 5 dead hang pull ups For time, Str- Press 5-5-5 3 rds @ 65/45 15 min cut off About 45 minutes of that is for lifting and the WOD. 9 Air Squat, D.T Specific Warm Up 1x: 5 burpees, Str: deadlift 5-3-1 40 Double unders. 15 power cleans 95 sit ups 40 squat cleans 95/65 Heres why you should warm-up before your CrossFit workouts. 7 thrusters 95/65 Mountain climbers And dont scale squats unless absolutely necessary. 20 Burpees Use The First 5 Minutes To Feel Out Cindy 3. Crossfit is a system (philosophy) of a general physical training of anybody, aimed at the uniform development of all physical qualities (strength, endurance, coordination, power). 3 200 m run 40 m bear crawl, Wod 10 Goblet squats 53/35 5 front squat 155/105 Cool Down: stretch, Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers 25 calf raises "Mary" is a WOD where you should go mostly unbroken. 20 leg raises hanging from bar, Wod Cool down: stretch and roll, Warm up: 400m run with DB 21-15-09 Max DB shoulder to overhead, Deadlift 5-5-3 (3-3-3) For time, Wod At the top of each box, write the 4 components of a good warm up. 50 air squats 10 ring push ups 400 m run 5 rounds ( not for time, but 25 min cut off) Wod 10 KB swings53/35 Strength and Skill: back squats 5-5-5-5-5 10 deadlifts 135/95 3 min rest 25 shoulder 2 over head 95/65 12 min AMRAP, Str- Bench Press 5-5-3(3-3-3) 50%max reps, Wod 3 rounds Going through a full warm-up before strength training sessions can increase your performance in big barbell lifts. 15 paralatte jumps over the bar 21-15-9 reps for time of: 400 m run Hit enter to search or ESC to close. 5 strict press Strength: floor press 10-10-10-10 241 burpees Str-Press 5-3-1 You must first win in your mind before you can win on the battlefield., ConfidenceI believed in myself and the training that you have beenproviding me. CrossFit is a registered trademark of CrossFit, Inc. 20 lunges W/ DB 35/25 2 min rest Cool down: stretch and roll, Warm up: 3 rds of Cindy Then 15 kB swings, 20 lunges with kB, 25 situps. When doing jumping pull-ups, do not let your body just drop down as that can injure your arms and shoulders. Cool down: stretch and roll, WOD FGB Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan. Think of it as the bridge between your warm-up ending and the work out starting. Row 10 one arm DB OverHeadSquat-R Shoulder to overhead Str/ deadlift 5/5/3/5/5 Thats alright. Str- Bench Press 5-3-1 To Achieve Your Goals. 15 weighted calf raises Butt kickers 4 min Max KB swings 53/35 WOD 1 15 dive bombers push ups, Wod 800 m run 1000 m row 20 push press 95/65 The research is almost unanimous on the performance benefits of a good warm up. Front squats 95/65 5 sets of max weight 10 KB cleans 53/35(1 arm)right KB swings (1) CrossFit WODs will always challenge your full body, but often have a specific focus. 10 rds, Deadlift 5-3-1 Str: bench (5-5-3)5-5-5 10 each way KB around the worlds, Wod It was a great pleasure to meet all of you and spend some time training there. Make sure your chest touches the ground, your elbows dont flare out, and you lock your elbows out at the top. 40 box jumps 50 mountain climbers, Wod 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. To maximize your opportunity to get stronger, more muscular, and better conditioned with each workout, here is the best CrossFit warm-up as well as how to customize it to suit your needs. If you go over 5 minutes, stay at that number of rounds until youre within that time. 3 rounds for time, Wod 5 burpees EMOM 50 med ball sit ups 3 clean and jerks 135/95 EMOM Str-Front squat 1-1-1-1-1RM 200 m run WOD 2 min max sit ups Cleans 135/95 1 min rest AMRAP 10 or AMRAP 15 versions of Cindy are a good way for new CrossFitters to get a taste for Cindy. Cool down: stretch and roll, Warm up: 800m run, 20 pic deadlifts, 20 pic good mornings 10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets, Wod KB swing Russian 53/35 5 rounds. For example, if your WOD is full of thrusters, handstand walks, or overhead squats, youll mobilize your ankles and hips. snatches. 3 rounds for time 15 push ups Wod Then 8 ring dips DB curls 3 sets of 10 100 push ups Ring row Wod Cool Down: stretch, Warm Up: 100ft lunges, 25 squats, 15 burpees Str-back squat 5-3-1 Answer: This happens to me, too. But you may be doing WODs on your own or you may just want to extend the warm-up prescribed during your class. Ring dips, Warm up: 15 push ups, 15 jumping squats- 2 rds, WOD In all likelihood, the bottleneck in this workout is going to be push-ups. 7 hang power clean 115/75 200 m run 10 one arm DB OverHeadSquat-L Lock your hips and knees out at the top of each rep, especially the final rep before jumping back on the pull-up bar. Mike + Ronnie were welcoming, inclusive and clearly very knowledgable. Here are five tips for getting a great score on Cindy. 400m run This a way you can perform HIIT workouts. 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%). However, there are some sports-specific needs youll want to tap into during this particular kind of warm-up. Wod Eliminate (or Minimize) Transitions 4. For time. 3 min flutter kicks Types of crossfit workouts. Try bracing your core, and get your body to be firm and lateral, your spine shouldnt be curled nor should your hip jut out upwards. If this is too hard, opt for a band. 15 med ball sit ups 20/14 75/115-lb. There isnt any identical workouts in WODCAT database. When this is easy, progress to 10. 20 min cut off, Warm up -Burpees A warm-up is meant to elevate your body temperature while preparing your muscles, nervous system, and mind for your workout. Wod -burpees Winners of the CrossFit Open qualify to compete at the next stage of . 10 push ups "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life try these workouts. 5 min of rage ball, Wod 400 m run for time Home CrossFit Training CrossFit Warm Up Ideas and Routines to Prep for Training, CrossFit TimerWeighted VestCrossFit GlovesLifting StrapsCrossFit Hand GripsElbow SleevesKnee WrapsKnee Sleeves> View All CrossFit Equipment, Calisthenics GlovesHand Grip StrengthenersResistance BandsOutdoor Pull-Up BarsPortable Dip BarsGymnastic RingsBattle Ropes>View All Calisthenics Equipment, Cenegenics ReviewBucked Up Preworkout ReviewOptimum Nutrition Serious Mass ReviewXtend BCAA Review, Best HMB SupplementBest Estrogen BlockersBest L-Glutamine SupplementsVascularity SupplementsBest DHEA Supplements> View All Recommendations, CrossFit Workout GuidesCrossFit WOD Library, Calisthenics Workout GuidesCalisthenics for Beginners, About UsPrivacy PolicyTerms of ServiceContact UsAffiliate DisclosureSitemap 2022+ ATHLETICMUSCLE.NETALL RIGHTS RESERVED. 15 thrusters The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. WOD 135 pound Clean and jerk, 30 reps 25 burpee pull ups 10 bent over row, 3 sets Push ups, Wod Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. 2 rounds WOD Hooyah!" 10 clean&jerk 135/95 5 min foam roll As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the monkey mind and really adding to the focus of the present. KB swings 3 rounds of Cindy 1200 m run 7 push presses 95/65 Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. 15 swings 50 m heel touches Its not all arm and upper back strength. E2MOM 20 front squats 75/45 Cool Down: stretch and roll One leg on the bench lunges (each leg) 50 weighted lunges, 12 min AMRAP 5 rds for time Fradkin AJ, Gabbe BJ, Cameron PA. For best results, youll want to do daily mobility workouts but integrating these moves into your warm-up is the next best thing. WOD Cool Down: stretch, 5 min roll Wod Calf raises 20 reps 400 m sprint 20 squat cleans 95/65 10 min AMRAP Push-ups, WOD Wod 10 front squats 225/135 WOD It improves your ability to move well. Strength: deadlift (5-5-3)(5-3-1) 4 pull ups Repeat same drill for pull-ups. 5 min foam roll, 800 m run, 20 burpees Strength/Skill: bench press deload 5-5-5 5 min Roll, tabata mountain climbers(4 rounds) jumping jacks(4 rounds). 25 wall balls This way, youll give your mind a reliable signal that youre about to get after it. abbreviation WOD is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 10 Lunges w/ KB in rack position same side Str- 20 sit ups But what needs to happen during that 15-minute window to classify your warm up as good or great? The few things that helped me get through Cindy and hit a new PR were. Tricep extensions 10 reps WOD Box jump 24/20 30 Squat cleans 95/65 Wod Wod Strength and Skill: split jerk 1-1-1-1-1-1 CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. 200 m run WOD 25 sit ups Demo of the twist, Warm up: 5 minute foam roller, 5 minute row 3 rounds Remember, this workout is about seconds. 21-15-9 Barbell reverse curls 3 sets of 10, Wod -50 burpees Lower yourself as slowly as you can. 1 min rest Pull-ups should be unbroken pushups will need to be broken up from the beginning for most air squats just need to be smooth and steady. Wod WOD Strength and Skill: press 3-3-3-1-1-1 -1 min rest 100 squats 4 rounds, Wod 20 bent over rows 45/65 5 burpees 7 rds of But that doesnt mean you can skip the warm-up if the weather is balmy. 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 2 min max push ups 21-18-15-12-9-6-3 Knees to elbows. Strength and Skill: hang power clean 5-4-3-2-1 10 one arm DB power snatch-L Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. Get in touch: 350m row As you continue training and using this warm-up template, add new movements to the list that fit. Strength and Skill: back squats 5-5-5-5-5 5 rounds(20 cut off!!! 200m run Skill/Str-: Squat Clean 20 one arm DB hang power snatch(10 each hand)35/25lb Push ups. Featured Image: Dean Drobot / Shutterstock. 5rds, WOD Warm up: 3rds Cindy Str/Skill: bench press 3-3-3 WOD 1000m row 100 push ups 10 power cleans 185/115 Cool down: stretch and roll. Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. Then squeeze the glutes, grip the floor with your arms shoulder length apart, and then push yourself towards the floor until your chest is almost touching it, and then push yourself away, and repeat. 20 med ball cleans 1 min rest Helen Full Warm up and Workout with timers. WOD 8 kettle bells swings KB swings Russian 53/35 5 rounds of Cindy For time: The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. 10 DB triceps extensions 40 push press 95/65 Do scap pull-ups, scap push-ups, and a little light cardio to warm up your legs for Cindy. Warm-Up . 20 PVC good mornings KB swings 75 double unders Wod- 20 lunges w/DB 35/25 10 lunges holding KB over head left hand 1 min rest Str- 10 min AMRAP, Warm up (3). 07 rope climbs 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD 50 leg lifts, Warmup- 5 min roll, 400 m run, 10 burpees, 20 squats, 50 sit ups 10 one arm KB clean &jerks right hand 53/35 Warm up 200 m run, 10 SDHP #35/25-2 rounds. Cool down: stretch and roll, Warm up: 800m run or 5 min row Have a question or comment? For time, Warm up 15 snatches (weight 1) 5 wall walks. 3min max back squats 175/105 The Cindy WOD is a game of seconds. Think about it this way. Burpees DB shoulder raises lateral 3 sets of 10, Wod 20 Turkish get ups 53/35 WOD 5 rounds NOT for time, Warmup: 3 rds of Cindy But light bands wont prepare your upper body to move a heavy barbell or medicine ball at full speed once you hear 3-2-1. Str- deadlifts 5-5-5-5 10 min AMRAP, Warm up Follow along and get something done in less then 20 minutes. Str-bench press 5-5-3(5-5-5), Wod 10 front squats with SEAL Grinder's Brad McLeod While beginners should keep to the basics of these exercises, the pros can increase the difficulty by wearing weighted vests to add resistance, or they can use an incline for the push-ups to boost up the difficulty and any number of other means can be applied to perform these activities with varying degrees of difficulty. 5 rounds for time, Wod 400m 25 PVC good mornings 10 sit ups Burpees, Cool down: 100 flutter kicks 25 ring rows It forces your nervous system to wake up before the clock actually starts. 15 over the bar squat jumps, Warm up: 5 min jump rope 3 min rest 15 barbell reverse curls Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks 100 m run For time, Wod 15 DB curls, 5 sets, WOD 3 rounds for time. 10-10-10-10-10 2 rounds, Wod Do not use the weight-assist pull-up machines at the gym. 10-10-10 5 one arm KB cleans 53/35 4 rds, Warm up: 800m run, 20 lunges 6 lunges Cool down: stretch and roll, Warm up: 3rds Cindy Wod WOD 10 floor presses 95/65 9 of each WOD 2 rds, WOD TABATA Glance at the clock before you start a new round during the first five minutes. 10 DB pressed Join us. Cool down: stretch and roll, Warmup: 800m (https://youtube.com/watch?v=ok34YSJqQgE), Lunge Guide | How To, Variations, Benefits, and More (https://youtube.com/watch?v=RqimDHU-tkg), Kassandra Gillis Victorious at the 2023 Wellness International, Ariel Khadr Wins the 2023 Fitness International, 2023 Arnold Classic Results Ramon Rocha Querioz Triumphant in Classic Physique, 2023 Arnold Classic Mens Open Pre-Judging Walker, Jacked, Dauda in the Top 3, 2023 Arnold Classic Results Live Updates and Winners, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. 5 min roll Dont be that guy. 6 pull ups Strength and Skill: snatch 1-1-1-1-1 50 m high knees - Time. Burpee pull up To keep pushing through your reps with solid form, you need to lock down exactly how to do each move in your muscle memory. 10 one arm kb clean 35/53 (rt) Cool Down: 5 minute foam roll, stretch, Warm up:800m run, 25 burpees From that point on, your goal is to sustain that pace. First things first: there isnt just one way to warm up for a WOD. Are there any exercises that I know from past experience make me feel extra energized or focused for a workout? Duffle bag, luggage, big pillow whatever works :)Ways you can support theCrew \\/ bigmanmedia.org/support-the-crewOnnit -https://onnit.sjv.io/John10% off all Onnit Suppliments - http://onnit.sjv.io/c/1313288/393256/5155My UBER Comfortable Desk Chair-https://secretlab.corfsn=2108517.982f0\u0026utm_source=refersion\u0026utm_medium=affiliate\u0026utm_campaign=2108517.982f0Camera Gear: (a7Riii, a6500, rode, zhyuin)https://kit.com/BigManMedia/my-camera-gear-for-vlogs-and-pro-servicesComputer Build -https://kit.com/BigManMedia/my-dope-of-a-computer-buildJoin Our Badass Fitness Community - (Non Affiliate)https://www.crossfitxtremeathletics.com/maddox-method-fitness-program-for-results20% off RockTape Stuff - (Non Affiliate)Code at Checkout: BIGMAN20#bigmansyndrome #nosmallcreator #vlogmasINSTAGRAM - @bigmansyndrome Warm Up 400m Row/bike 10 reps each of T,Y,I . 10 burpees 15 burpees If you do, practice doing push-ups with them on before the WOD starts so you can make adjustments. 2016 Superbadassworkouts.com All rights reserved. 10 bent over row Str- back squat5-5-5-5-5 - Modality. 1 min KB mason twist(sit on your butt and bring the KB from one side of your hip to the other. Wod 1 min rest Cool down. 40 m of High knees, butt kickers, lunges, broad jumps Push ups, Wod 21-15-09 200 m sprint 4 min max Russian KB swings 70/54(record reps) WOD Str- deadlift 1-1-1-1-1 10 squats 20 super mans(back extensions), Wod 5 rds not for time 15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time, Warm up For time, Wod 2 rounds, Wod 10 over the bar burpees Strength and Skill: 5-5-5 back squat 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) 400 m run 10-9-8-7-6-5-4-3-2-1 Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. 400m run 2 min rest 25 push press 65/45 (search by the presence of certain exercises in workouts) Do your push-ups and squats near the pull-up bar. Wod Even if your warm-up feels like a second workout, its worth it. Then Pull ups, Wod Strength/Skill: bench press (5-5-3) 5-3-1 5 man makers Strength/Skill: back squat Burpees, star jumps, wall balls, box jumps are all examples of plyometric movements. 5 min jump rope Cool down: stretch and roll, Strength: front squat 5-5-5 Warm up: 5 minute foam roller, 3 min jump rope, 2 min of flutter kicks, 1 min burpees 21 know swings 400m run In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. (is used only in crossfit workouts: M = monostructural metabolic conditioning or cardio, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts) 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) Wod Cool Down: stretch and roll Push ups Press-1-1-1, Back Squat 1-1-1, Deadlift 1-1-1, three attempts a each life-add totals together, 1 mie run, 100 pull us, 200 push ups, 300 squats, 1 mile run, 5 Thrusters 135/95, 10 toes 2 bar, 15 burpees, 10 push press, 10 burpee paralette jumps, 10 sit ups, 5 push press, 5 burpee paralette jumps, 5 sit ups, Warm up Kb swings 53/35 25 sit ups 30 squats Cool: stretch and roll, 3 rounds of Cindy for warm up 20 front squats 135/95 10 back squats (135/95) 5 presses 95/65 Try and beat the heat. 10 DB presses Jumping pull ups For time, Cool down: 3x15reps Tricep Band pull downs, Wod Cool down Air Lunges, 25 squats w/ db 35/25, 25 lunges w/db, 200m run w/ db: 3 rds for time, 50 ring push ups, 50 hang power cleans 95/65, 100 sit ups, 100 push ups: for time, Helen plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP, 20 wall balls, 25 double unders, 5 rds for time, strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep), For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15, strength and skill: power clean 1-1-1-1-1-1, 75 double unders, 12 power cleans 155/105:2 rds for time, strength and skill: split jerk 1-1-1-1-1-1, 5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time, strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep), For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats. 25 minute AMRAP, WOD But youll need to pay special attention to your thoracic spine, shoulders, and wrists. 6 FS 1-1-1-1-1 WOD 15 DB thrusters 35/25 Then 40 m of bear crawl, Wod 800m run 40 wall balls 10 DB lateral shoulder raises 3 sets of body weight back squats. 21-15-9-5 50 box steps 10 min AMRAP, 10 presses 45/65 3 min of max front squat 75/45 To ensure that you keep performing at the top of your game despite fatigue, maintaining your form is key. 100 Burpees, Warm up 1000 m row, 100 flutter kicks 2 box jumps 10 push-ups Record best lap and slowest lap, Warm up

warm up for cindy wod 2023