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Cardio CrossFit WOD, February 15, 2020

15 Feb, 2020

CFC 2.15.20

Tunnel of Love (Time)
AQAP with a partner complete:
1000m Row

Partner A completes 500m Row while B jumps rope. Switch when the 500m is complete. Continue switching after each 500m until 2000m is complete.
For each jump rope break both partners rest 15 secs.
Metcon (AMRAP – Reps)
Partner AMRAP in 15 mins:

0:00-4:00 –
Max Hand Release Push Ups
Max KB Swings (53/35)
(alternate between movements, switch as desired)

Rest 1 min

5:00-8:00 –
Max Synchronized Air Squats

Rest 1 min

9:00-11:00 –
Partner A – Max Row (calories)
Partner B – 400m Run

11:00-13:00 –
Partner B – Max Row (calories)
Partner A – 400m Run

13:00-15:00 –
Max Pull-Ups (partners alternate, one works one rests)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 mins.
Roses are Red, Violets are Blue, and so are Medicine Balls! (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit Ups (20/14)
30 Slam Balls (20/14)
20 Wall Ball Shots (20/14)
10 Synchronized Burpees

Use one single Medicine Ball (or Slam Ball) throughout.
For the Russian Twists partners sit back to back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep.
For Sit Ups partners sit facing each other. Partner must touch the medicine ball on the ground behind their head, sit up, then hand or pass the ball to their partner to complete one rep.
For the Slam Balls and Wall Balls divide the work as needed between partners with one working and one resting.
For the Burpees the synchronization occurs on the floor.

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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