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WOD / MONDAY, JULY 24

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Movements for "The Fittest Mom", which takes place September 9th, will be released by the end of the week! 

Mobility 

1:00 Squat Hold

1:00 Pigeon/side 

Strength/Skill

1 Hang Squat Clean + 1 Front Squat + 1 Jerk:  Build to a max. 

Rest, then...

3 rounds for time of: 

21 Pull-ups 

15 Thrusters, 95lbs/65lbs 

9 Burpee Box Jump Overs, 24"/20"

 Beach Muscles 

3 sets of: 

15 Good Mornings 

12 Barbell Rows 

10 Toes-to-Rings 

Competitors 

1. 1 Hang Squat Clean + 1 Front Squat + 1 Jerk:  Build to a max. 

2. WOD 

3. Aerobic 

2 x 1.5 mile Run 

Rest 5:00 (consistent efforts) 

4. Gymnastics 

AMRAP in 2:00 x 3 sets of: Burpee Ring Muscle-ups 

Rest 2:00 

Powerlifting (10:00am) 

A. Banded Bench Press: 1-rep max 

B. DB Prone Rows:  3 sets x 10-12 reps 

C. L-sit Flutter Kicks:  3 sets x 30 sec

D. Overhead Backward Sled Pulls:  4 sets x 50m 

CFLV Weightlifting 

"Stronger Things" 

1. Snatch 

(70%/1) x 6

2. Clean 

(70%/1) x 5

3. Split Jerk 

(70%/1) x 4

4. Back Squat 

85% of 10RM x 10 Reps  x 3 Sets

 

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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