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Cardio CrossFit WOD, April 15, 2020

15 Apr, 2020

CFC AHW 4.15.20
Please check your email for invite information to our 12:30pm ZOOM workout!

50 DUs or 100 Singles

Then –

Alternating TABATA of:
Jumping Jacks
Good Mornings
Alternating Cossack Squats
Mountain Climbers

CrossFit Games Fundraiser Workout #2 (Time)
AQAP Complete:
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees

Time Cap: 15 mins
United In Movement Wod #5 (5 Rounds for reps)
Every 3 mins for 5 rounds complete:
21 / 21 Alternating Lunge Jump
15 / 15 Single Arm DB Floor Press (50/35)
9 Reverse Burpees

In remaining time within the 3 mins complete:
Max Broad Jumps (4ft for men / 3ft for women)
Rest 1 min between rounds

Record total Broad Jumps completed each round!

TABATA Hollow Hold / Plank

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins