Cardio CrossFit WOD, July 23, 2020

23 Jul, 2020

CFC 7.23.20

Metcon

Complete 3 rounds of 30 secs at each movement of:
Jump Rope
Pass Through Lunges with rope
Walk Outs to Push Up
Alternating Spiderman Lunge with Thoracic Twist

Metcon (AMRAP – Rounds and Reps)

AMRAP x 23 mns:
20 Jump Squats / Squats
20 Hollow to Crunch / Knee Tucks
20 Down Ups
20 DUs / 40 Singles / 20 Jumping Jacks
20 Mountain Climbers (L+R=1)
20 Alternating Reverse Lunges
200m Run

Metcon (Time)

AQAP complete:
10/side Single Leg V-Ups
20 V-Ups
30 sec Hollow Hold
20 V-Ups
10/side Single Leg V-Ups

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

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