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Cardio CrossFit WOD, April 18, 2020

18 Apr, 2020

CFC AHW 4.18.20
Please check your email for the invite to our 9:30am Cadio ZOOM Workout!

In 8 mins complete 2-3 rounds of:
2 x 25ft Shuttle (down and back = 1)
30 Sec Standing Straddle
5/side Samson Stretch Hold (3 sec pause)
5/side Half Kneeling Single Arm DB Press
5 No Jump Burpees
Metcon (4 Rounds for reps)
Back to Back EMOMs
EMOM x 6 mins:
1. Max Squat Jumps
2. Max Push Ups
Immediately into…
EMOM x 6 Mins:
1. Max Jumping Lunges
2. Max Dips

If you are entering your score do so as follows:
Round 1 = Total Squat Jumps
Round 2 = Total Push Ups
Round 3 = Total Jumping Lunges (L+R=2)
Round 4 = Total Dips
United In Movement Wod #7 (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
2-4-6-8-10-12-14… etc…
Single Arm Alternating Devil Press (50/35)
30 DUs
Metcon (Time)
AQAP complete:
150 Sit Ups
EMOM complete 25 Russian Twists

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