Just when you thought it was safe to go back in the water…

First the Swim Portion.

In 2011 The Reebok CrossFit Games released their first competitive workout that included a swim.  It was approximately 200 meters in the open ocean.

In 2012 the first wod of the Reebok CrossFit Games was a brutal triathlon that included approximately 700 meter open ocean swim with fins.

Swim wods are becoming a regular occurrence on the .com.  They have already made their way into local competitions and will most certainly hit the regional level soon.

Don’t get caught gasping for air.

Sign up MaD Athlete Training Camp to learn how the pros swim and how to adapt that into a CrossFit wod.  This camp is full of professional coaches that can help you raise your competitive level in the sport of fitness.

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Monday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
2 rounds
10 pull ups
10 Dive bomber push ups
10 sit ups
10 bounding lunges

Shoulder warm up

Internal/external rotation

Strength

Work to a max in 5 min
Strict press

Then start at 75% and work up
lift  approximately every 2 minutes
3-3-3-3-3

MaD Mobi
Shoulder. Band
Distraction

WOD

AMRAP 12 min
Group warm up amrap
5 burpees
10 jacks
10 high knees
10 butt kicks
10 squats
10 hand release push ups

Mad mobi.
press ups
Calf stretch
Knee on the wall

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