Cardio CrossFit WOD, January 11, 2020

11 Jan, 2020

CFC 1.11.20

Metcon (Time)

AQAP with a partner complete:
800m Run (partners divide total into 200m or 400m runs)
80 Hang Power Cleans (95/65 or 75/55 or 45/35)
800m Row (partners divide total into 200m or 400m rows)
80 Front Squat
800m Run
80 Push Press
800m Row
80 Front Rack Lunges (40/leg)
800m Run

Time Cap: 40 Mins

Both partners use one barbell. The barbell cannot touch the ground. If it does, both partners have to do 10 Burpees each.

DBs can be used. If this is the case each partner performs 10 Burpees when each movement is complete. For example, 10 Burpees each after the 80 HPCs are done.

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Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Cardio CrossFit WOD, January 11, 2020

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