Cardio CrossFit WOD, March 27, 2020

27 Mar, 2020

CFC AHW 3.27.20

Metcon

Complete 3 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions

Metcon (Time)

AQAP complete 4 rounds of:
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run

Time Cap: 20 mins

If you have no Jump Rope then complete
50 High Knees (L+R=1)

Rest 5 Mins

Metcon (AMRAP – Reps)

AMRAP x 5 mins:
DB Squat Clean Thrusters (35/20)

Aim for 50 reps!

If you have no DBs then you can use a Med Ball or perform Thrusters with loaded shopping bags.

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Daily Workout - Wed, Nov 30

Metcon

200m Run

90 secs/side OH Banded Distraction

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality. So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here. Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees. As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

Complete 3 sets of:

10 Barbell Bent Over Rows

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Cardio CrossFit WOD, March 27, 2020

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Cardio CrossFit WOD, March 27, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!