In WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

One set of:

Twisted Cross Pec Stretch x 30 seconds per side

Pec Smash x 30 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

and then …

Two sets of:

Plank Shoulder Taps x 30 seconds

Floor Slides x 5 reps (slow and controlled)

Deep Squat Progression x 5 reps

and then ….

Three sets of:

Bear Crawl x 15 seconds forward/backward

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Back Squat (Every 2 min for 10 min )

Back Squat

Set 1 – 6 reps @ 65% of 1-RM

Set 2 – 4 reps @ 70% of 1-RM

Set 3 – 3 reps @ 75% of 1-RM

Set 4 – 2 reps @ 80% of 1-RM

Set 5 – 6 reps @ 75% of 1-RM

Metcon (AMRAP – Rounds and Reps)

Version 1

As many rounds and reps as possible in 9 minutes:

3 x Hang Power Snatches 75/55

3 x Overhead Squats

30 x Double-Unders

+3 reps to the barbell movements each round.
Enter your last full round completed as ROUNDS, total reps toward the next incomplete round as reps.

If I complete my round of 15’s and get 12 snatches, my score would be 15 rounds 12 reps.

Metcon (AMRAP – Rounds and Reps)

Version 2

As many rounds and reps as possible in 9 minutes:

3 Russian KB Swings 53/35

3 Goblet Squats

30 Double-Unders or 75 Single-Unders

+3 reps to the KB movements each round.

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