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Cardio CrossFit WOD, April 1, 2020

01 Apr, 2020

CFC AHW 4.1.20

Metcon
FOAM ROLL
Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)

If you do not have a Foam Roller then spend 5-10 mins in a total body stretch and warm up
Metcon (6 Rounds for reps)
Complete the following for reps:
2 mins Max DUs
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups
Metcon
Complete 10 rounds of:
Sprint 100m
Walk 100m

If you are unable to run outside then perform 10 rounds of 30 secs fast High Knees, 30 secs rest
Metcon
Complete 3 sets of:
45 sec Hollow Hold
45 sec/side Side Plank
45 sec Front Plank Hold
Rest 90 secs

Only rest for the 90 secs at the end of each set

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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