For today’s WOD Galveston’s CrossFit Tidal Wave members endured the barbell complex and bear crawls. The clock is set for a six minute event of four barbell movements . Each of the four movements was given a point score.
After the 6 minute WOD we had a two minute rest and then a 6 minute AMRAP straight out of the Gymnastics curriculum. It was 3 challenging movements done for low reps. We had one 20 meter bear crawl, 2 wall walks, and 2 KB snatches each side.
These two back to back WOD’s have followed the theme this week of two repeated efforts with little rest. This is for two reasons:
1. A true predictor of fitness is how fast you can recover to give a repeated effort not just how fast you can crush yourself. 2. The ability to train yourself to recover quickly to do movements that require coordination.
The second WOD is utilizing crawling patterns that are valuable for proprioceptive development. We do so many of our movements standing up but very rarely do we utilize movements in any quadruped positions, split kneeling positions, etc. These are all fundamental skills when it comes to complete athletic development. If you do not move well your athletic potential will forever be compromised.
WOD (Workout of the Day) 6 minutes to score as many points as possible (135/95) Deadlift =1 Point Front Squat = 3 points Hang Clean = 5 Points Push Press= 6 Points *Can only perform a lift 5x in a row.
2 minute rest
6 minute AMRAP 20 meter Bear Crawl 2 Wall Walks 2 KB Snatches (Dead Snatch) (44/26) The goal of the WOD was to rack up as many points as possible without using a lift more than five repetitions in a row before switching it up. You must find a flow that works for you but also allows you to rack up the most points possible.