CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
2x
20 Jumping Jacks
10 Wall Balls
5 Burpees
Mobilize Shoulders as Needed
With Empty Bar (Rep as needed)
Strict Press
Push Press
BTN Push Jerk
BTN Split Jerk
Weightlifting
Behind The Neck Jerk (Work up to a 1 RM with good split-jerk technique)
This is a jerk variation that aligns the bar and the trunk and simplifies transition to the overhead receiving position allowing you to practice the split jerk more effectively.
Metcon
Upper Echelon (Time)
For Time Complete:
100m Sprint
21 KBS (53/35)
7 HSPU
100m Sprint
18 KBS
6 HSPU
100m Sprint
15 KBS
5 HSPU…….etc. until last set of
100m Sprint
3 KBS
1 HSPU
RX+= (70/44)
Have a few HSPU, but not that many? Sub 2-3 HSPU each round instead.
Travel WOD
Tabata Float
20s on/ 10s off for 8 rounds each movement
Sit-ups
Straight Leg Raises
Lemon Squeezers
Flutter Kicks
* Rest 1 Minute between each movement
