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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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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