Cardio CrossFit WOD, April 17, 2020

17 Apr, 2020

CFC AHW 4.17.20

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Metcon

50 Jumping Jacks

Then –

EMOM x 8 mins:
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls

Metcon (Time)

AQAP complete:
200 Lateral hops
80 Good Mornings
60 Pike Compressions
50 Burpees
40 Alternating Lunges (Forward or Backward)
30 High Knee Tuck / Tuck jumps
20 Hand Release Push Ups
10 Dips

Metcon (Time)

AQAP complete:
100 DB Hang Snatches (50/35)

Metcon

Post Workout Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog

Archives

Previous WODs

Daily Workout - Mon, Jan 30

Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))

Rest 2 Minutes

Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)

Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift

Cardio CrossFit WOD, April 17, 2020

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