CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

5 Rounds:

20 One Arm Alt. Devil Presses

20 KB/DB Shoulder to Overhead

20 KB/DB Back Squats

200m Run
You will only need one KB/DB for this entire WOD.

Devil presses are one arm and alternating with 10 on your right and 10 on your left. (20 total)

Shoulder to overhead does not need to alternate but complete 10 on your right and 10 on your left.

When you do back squats, you will put your KB/DB on your back/neck. Whatever’s comfortable back there.

Running alternatives:

100 Mt. climbers

50 DU

100 Singles

No equipment version:

4 rounds

20 burpees

20 push ups

20 air squats

200m run

Finisher

Metcon (AMRAP – Reps)

AMRAPx 3mins

V Sit Complex:

Left V Sit+ Right V Sit+ V Sit
Each completed complex will equal 1 rep.

We’ve done this complex in class before. You will be do a one leg v sit then the other leg v sit then a standard v sit.

This complex must be unbroken. Once you start your complex you must complete it before you rest again.

Up down, up down, up down, rest.

CrossFit Wig Wag – CrossFit

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Weightlifting

Barbell Spilt Squat (10-10-10-10-10)

Build to a moderate load
Split squats can be done with a barbell, KB, DB, or body weight. You will do all 5 sets of 10 on BOTH legs with the same weight and then give me an AMRAP after you’ve completed all 5 sets.

You will score your max reps you get together on both legs.

Metcon

Metcon (3 Rounds for reps)

4 min AMRAP:

Buy in-20 Weighted Step Ups

40 KB/DB Deadlifts

Max Double Unders

-rest 2 mins-

3 min AMRAP:

Buy in-20 KB/DB Swings

40 KB/DB Goblet Squats

Max Double Unders

-rest 2 mins-

2 min AMRAP:

Buy In-20 Burpees

Max Double Unders
All of the AMRAPS have a buy in of a 20 & 40 rep movements (except the last one). ONLY DO THE BUY IN ONE TIME! Your score EACH amrap is how many Double Unders you complete.

Scoring: you will input how many DUs you got each round and Wodify will total it for you. So keep track of each round separately.

Double Under Scaling:

1)Single Unders

2)Mt. Climbers

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

30-20-10

DB Overhead Squats

R Reverse Lunge+L Reverse Lunge+Squat

-rest 1 Min-

30-20-10

DB Push Press

HSPU
DB OH squat reps will be done half on right. Half on left.

Lunge+lunge+squat is a body weight complex. Think of a lungester without the overhead component.

DB push press reps will be also done half on right and half on left.

Hspu scaling can be with feet elevated on a chair or couch or a pike push up.

Finisher

Core Tabata:(10 mins alternating movements)

Leg Raises

Hollow Rock

Supermans

Scissors

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

“Sea World”

6 Rounds:

10 OAA DB Clean & Jerks

400m Run

100m One Arm DB Farmers Carry
OAA=One arm alternating

You May use a DB/KB or any heavy object you have at your house.

If you are using a barbell, pick a moderate weight that challenges you.

If you are not running; 400m=200 Mt. climbers or 200 DUS (400 singles).

Get outside and run if you can, may be the only day this week we are able to.

Finisher

3 Rounds:

25 Sit Ups

25 V Sits

50 Flutter Kicks

*If we do not have time in class, you will complete this on your own.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

30 Rounds for Time:

2 Clusters

4 Burpees over your weight
Clusters (squat clean thruster) can be done with a barbell/DB/KB. If using a barbell pick a weight that isn’t light but not a heavy single either. Something in the middle.

If using a DB/KB you will only do the 2 reps on one arm. Example: round 1 do 2 clusters on your right. Round 2 do 2 clusters on your left.

Burpees over your weight will be done parallel to whatever object you are using with a two foot take off jump.

No equipment version:

30 Rounds for Time:

2 Jumping Squats

4 Burpees onto object

*burpees onto object can be done with anything. Grab a book…burpee and jump onto the book and jump back.