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Cardio CrossFit WOD, May 19, 2020

19 May, 2020

CFC AHW 5.19.20
Please check your email for the invitation to the 7:15am & 12:30pm ZOOM Workouts!

50 DUs / 100 Singles
10/side Spiderman Lunges with Thoracic Twist
10 Inchworms with a Push Up and Jump In
10 Wide Leg Good Mornings
10 Cossack Squat Stretches
10 Downward Dog to Seal
Complete 2 sets of:
60 Bent Over Rows (35/25)
50 Biceps Curls
40 Seated DB Press
30 Seated DB Triceps Extensions
20 DB Lat Pullovers

Time Cap: 15 mins
Chicken (AMRAP – Reps)
E2MOM x 16 mins:
75 secs to complete:
30 DUs/Lateral Hops (L+R=1)
4 Thrusters/Jumping Squats
Max Effort Burpees in remaining time

Score = Total Reps of Burpees
Catch is that the reps do not count if you get fewer reps then on your last round!

TABATA Bicycle Crunches

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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