Thursday Group Strength and Conditioning

Quadrupedal warm up WOD. Complete about 10m of each of the following:


1: Crab walk with in the direction of your feet.

A) keep hips as high as possible at all times. (aim for hips above knees)

B) reach backward strongly with the arms


2: Quadrupedal walk with same-side limbs moving forward simultaneously

A) OK to walk on knuckles if that is more comfortable


3: Quadrupedal walk where both arms move simultaneously, then both legs move

simultaneously (looks like a kangaroo quad walk)

A) Get feet as far in front of hands as possible

B) OK to walk on knuckles if that is more comfortable


4: Straight limbed quadrupedal walk

A) Use regular contralateral-transverse quadrupedal gait

B) Keep elbows and knees straight

C) Walk on open palms. No knuckle walking or straight wrists


5: Quadrupedal gait staying as low to the ground as possible

A) Extend arms straight out in front (shoulder to ear) with chest as close to

ground as possible


6: Inchworm.

A) Keep legs and arms straight


Then. Test out all movements in the WOD, and make sure you are set up to go and transition.


WOD = 2 Rounds 20 min EMOM.

-15 incline pushups

-1 min table rock

-15 Pushups

-20 double arm circles forward

-1 min alternating plank row to wing

-20 double arm circles backward

-10 pseudo planche pushup

-10 alternating twisting bear

-10 bench dip, floor dip or ring dip


don’t work for longer than 1 minute at any given station.

if you get to a stage where you can’t continue, then repeat the last step you could successfully complete




3 Rounds

-30s static shoulder extension with PVC

-30s shoulder extension pike stretch

-1 min static shoulder flexion with PVC



Movement details

incline pushup

Use something about hip height



butterfly shrug/ scapular row


pseudo planche pushup

1) Lean forward until the hands are just in front of the hips.

2) Keep the scapula strongly protracted and depressed.

3) strong posterior pelvic tilt with toes pointed

4) turn fingers out if it helps .

5) don’t get saggy in the back. Keep hollow body

6) don’t let bodyweight shift backward on the way up.



plank row to wing


Bench dip

Keep shoulders away from ears and do not allow them to jutt forward. Keep scapulae strongly depressed (down). Elbows should move behind you as straight back as possible. It is not necessary to try to stretch into an uncomfortable range of motion. Find your natural range. If you feel shoulder discomfort, try externally rotating the arm (opening the chest) by pointing thumbs forward or at a 45 degree angle away from your body. Keep the shoulders down and away from your ears, point your elbows back and straighten from the elbows.

1) Initially you may find that you prefer descending only to 90 degrees until your shoulder mobility improves.

2) body vertical. Don’t lift hips at the top of the dip. Keep shoulders away from ears.

3) at bottom, get shoulders as close to hands as possible.

Consider using 2 boxes or benches so that feet are at the same height as hands or higher.


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