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Cardio CrossFit WOD, July 31, 2020

31 Jul, 2020

CFC Cup Match Day 2
Come and join us for Day 2 of our Cup Match Wod. Be sure to wear your colors and support your team during our fun and competitive wods!

Lift to De Game!

Teams compete in a race from East to West on the Assault Bikes. Total distance traveled by each team mate is 20 Calories (16 for Ladies). This represents the distance in miles from St. George’s Cricket Club to Somerset Cricket Club (32.5km). Total time for each team to complete their rides will be recorded. The amount of time between the winning team and the second placed team will be added to the winning team’s score.

Crown & Anchor

Each athlete will be given an amount to gamble with. At the end of the designated time, the total amounts won by each team will be calculated and added to the team’s total runs scored. The amount of point difference between each team will serve as seconds advantage for the main match.

The Match Day 2

"Twenty 20"
AQAP Compete:
200m Run
20 Down Ups
20 Air Squats
20 Push Ups
20 Step Ups
20 Alternating Lunges
200m Run
20 No Jump Burpees
20 Back Squats (75/55)
20 Decline Push Ups
20 Box Jumps (24/20)
20 Alternating DB Lunges (35/20)
200m Run
20 Burpees
20 Front Squats
20 Shoulder to Overhead
20 Burpee Box Jumps
20 Alternating Front Rack Lunges
200m Run
20 Bar Over Burpees
20 OH Squats
20 Strict Press
20 Burpee Box Jump Overs
20 Alternating OH Lunges
200m Run

The winning team will be given a head start that will be calculated using the Lift To De Game and Crown & Anchor scores. Athletes will be given a placing upon finishing. The team with the highest placing total at the end of The Match Day 2 wins!

Archives Previous WODs
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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