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Cardio CrossFit WOD, June 13, 2020

13 Jun, 2020

CFC 6.13.20
Meet at the field across from the Botanical Gardens. Enter through the eastern gate and park on that side. You will need your jump rope, exercise mat, towel and water. And make sure you have your running shoes! We will start promptly at 9:30am.

Power Hour
0-10 mins: 1 Mile Run
10-20 mins: 100 Push Ups
20-30 mins: 300 DUs + 60 sec Hollow Hold
30-40 mins: 100 Squat Jumps
40-50 mins: 50 Burpees + 2 mins Total Plank
50-60 mins: 1 Mile Run

You can substitute Jumping Jacks for DUs

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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