"Constant, Controlled Movement" (S3 Conditioning)

*What a different way to work out for a CrossFitter like me!  Instead of the fast and frenzied pace of competitive CrossFit WODs, this workout is all about steady work performed in a perfectly controlled manner.  LONG sets of perfect reps wins the game this time around.

EQUIP: Med Ball (14), Heavy DBs (20 lb.), Light Barbell (55 lb.)

WARM-UP:

4 Min. AMRAP -

*Samson Lunge R and L

*Side Lunge Side-to-Side (R lead first, then flip around for L lead)

*Inchworm - Push-Up - Step In R and L - Squat Stretch Up/ Down - Stand

SET #1 - “Gymnastics WOD” (from CrossFit Delray Beach):

8 Min. AMRAP -

-constant, controlled movement

*1 x Burpee

*1 x Vertical Leap (reach for highest pull-up bar possible)

*1 x Pistol R (mod: rolling deck squat - single OR double leg get-up)

*1 x Vertical Leap

*1 x Pistol L

SET #2 - Wall Ball Work:

8 Min. AMRAP -

-constant, controlled movement

*1 x MB Push-Up

*1 x MB Clean

*1 x Wall Ball

*1 x Step-Back Lunge (R leg moves) (MB in front rack)

*1 x Side Lunge (R leg moves)

*1 x Step-Back Lunge (L leg moves) 

*1 x Side Lunge (L leg moves)

SET #3 - Bar + DBs:

8 Min. AMRAP -

-constant, controlled movement

*1 x DB Bear Crawl Bkwd. there/ Fwd. back (horizontal 1/2 length of room, to wall)

*5 x Toes-to-Bar (challenge: Pass-Through)

SET #4 - Barbell Work:

8 Min. AMRAP -

-constant, controlled movement

*1 x Stiff-Leg Deadlift High Pull 

*1 x Hang Power Snatch

*1 x Overhead Squat

*1 x Overhead Lunge - Right

*1 x Overhead Lunge - Left

-put bar down, then

*1 x Deck Squat

SET #5/ FINISHER (over 10m distance):

4 Min. AMRAP -

*8 lengths x Shuttle Sprint

*1 length x Walking Lunge

*1 length x Broad Jump