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Cardio CrossFit WOD, June 20, 2020

20 Jun, 2020

CFC 6.20.20
Meet at the field across from the Botanical Gardens. Enter at the easern gate and park at that end of of the field. Please remember to bring your exercise mat, Towel, and water. Also, please bring a Jump Rope for the workout!

Deck of Cards
With a Full deck of cards (Jokers included) draw one card at a time.
Class performs the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Sit Ups
Clubs – Squats
Spades – Burpees

For example: 4 of Clubs = 4 Squats

Face Cards = 10 reps
Ace = 11 reps
Joker = Repeat last card + 200m run

For this workout the movements will be as follows:

Hearts – Push Up + L&R Shoulder Taps
Diamonds – V-Ups / Hollow to Crunch
Clubs – Lunges (L+R=1)
Spades – Down Up + Squat Jump

Face Cards – Start with 20 DUs /40 Singles then 10 reps of movement
Aces – Previous movement + 1 Hill Run
Jokers – Start with 20 DUs/Singles then 5 of each movement

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