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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
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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