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Cardio CrossFit WOD, April 28, 2020

28 Apr, 2020

CFC AHW 4.28.20
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Complete 2 sets of:
8/side Bulgarian Split Squats
Rest 10 secs
8/side DB Single Leg Deadlifts
Rest 10 secs
8/side Bird Dogs
Rest 10 secs
4 Tempo Push Ups (2121)
Deadlift & AMRAP Chipper (2 Rounds for reps)
1 min of Deadlifts or Sit Ups/Hollow to Crunch
AMRAP x 20 mins of:
10 Alternating DB Snatches (35/25)
8 Reverse or Regular Burpees
10 Renegade Rows (Push Up + Left Row + Right Row)
20 Double DB Swings
1 min of Deadlifts or Sit Ups/Hollow to Crunch
AMRAP x 20 mins of:
10 Wall Sit Curl to Press (35/25)
12 DB Thrusters
8 Burpee Box Jumps
20 Single Arm OH Walking Lunges
1 min of Deadlifts or Sit Ups/Hollow to Crunch

For Deadlifts you can use Barbells or Dumbbells
Metcon (Time)
AQAP complete:
100 Plank Thrusts

Archives Previous WODs
Daily Workout - Wed, Nov 30

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)


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

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