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Daily Workout WOD, February 28, 2020

28 Feb, 2020

2.28.20

Metcon
1 min/side Dynamic Samson Stretch
1 min/side Pigeon Pose to OH Reach
1 min Banded Psoas March
10/side Banded Side Lying Abduction (hold for 2 secs at the top)
1 min Banded Lateral Walk

Then 2 sets of:
8/side Reverse Lunges to Russian Step Ups on box (add weight on the 2nd set)

Back Squat Cluster (Weight)
Perform Back Squat Movement in Cluster format with indicated rest between reps and sets

(3-3-3) at 80% – Rest 20 secs between reps

Rest 3 mins

(2-2-2)at 82.5% – Rest 20 secs between reps

Rest 3 mins

(1-1-1-1-1) at 85% – Rest 20 secs between reps

These are Cluster sets. For example: the first set is 9 reps cut in 3-3-3. You rack the weight for 20 secs between each group of 3. Then rest for up to 3 mins for the next cluster.

Emile (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 DB Hang Cleans (50/35)
6 Strict Pull Ups
18 Box Jumps (30/24)

In loving memory of a young 15 year old kid gone too soon from CrossFit 418.
Metcon
STRETCH & CORE

EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec/side Pigeon Pose

Metcon
Optional Extra Work

100 Cals Assault Bike. Each 3 mins perform:
0 – 15 Cal Row
3 – 15/10 Cal Ski Erg
6 – 15/10 Cal Row
9 – 15/10 Cal Ski Erg

Time Cap: 15 mins

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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