Introducing the new Crossfit 858 TLC classes!!
SWOD: Shoulder Health
A) Forward/Lateral Raises x5 each arm
*alternate forward then lateral for 1 rep, focus on 1 arm at a time, light weight
B) Ring Rows, x6-8, 3-5s eccentric
C) Crossover symmetry: Rotator Cuff Internal and External …
SWOD
A1) KB Goblet Bulgarian Split Squats 4×8 (each side)
A2) Romanian Deadlifts 4×10
WOD
7min Ascending Ladder
2 Burpee Box jump-overs (24/20)
2 Deadlift (185/125)
+2 reps each round
Score = rounds + reps
(If you make it through …
SWOD Week 4 (15 min)
EMOM 10 min
Minutes 1-2: Power Clean x 3
Minutes 3-4: Power Clean x 2
Minutes 5-10: Power Clean x 1
WOD
EMOM until failure or 20
3 Power Cleans (155/105)
3 Jerks
3 Toes …
SWOD Week 4/4 :
Front Squat Clusters 4 sets x 1.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps)
WOD
15 Wall Balls (20/14 to 10/9)
20 Russian KB Swings (70/53)
400m run…
SWOD (16 min) DELOAD
4×4 Push Press
Moderate weight
WOD
2 Rounds For Time
16 DB Push Press (30/20)
50m DB Double OH Walk
50 Double Unders
16 DB Alternating Snatch
50m DB Double OH Walk
50 Double Unders
16 …
Events:
SWOD: Shoulder Health
Warm Up:
A) Crossover Scaption x8
B) Reverse Flys x8 (light weight, 1ct hold at top)
C) Band Face …
Events:
HERO WOD
“Kalsu”
For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
45 min time cap
Events:
SWOD Week 3 (15min)
A. Muscle Clean 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-3: Power Clean x …
Events:
SWOD Week 3/4 :
Front Squat Clusters 4 sets x 2.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set …