Cardio CrossFit WOD, August 17, 2020

17 Aug, 2020

CFC 8.17.20

TABATA Assault Bike / Row

Metcon (Time)

30-20-10
Sit Up
Alternating High Knees (each leg)
Burpees

Time Cap: 10 mins

Metcon (Time)

AQAP complete:
60/50 Cal Assault Bike / Row
40 DB Walking Lunge Steps (35/20) / BB (95/65)
50/40 Cal Assault Bike / Row
30 DB Front Squats / BB Back Squats (95/65)
40/30 Cal Assault Bike/ Row
20 DB Weighted Step Ups (24/20) / BB (95/65)
30/20 Cal Assault Bike / Row
10 DB Weighted Jump Squats / BB Back Rack (95/65)

Time Cap: 25 mins

You can use a Barbell (Rx = 95/65) or DBs (Rx = 35/20)

Archives

Previous WODs

Daily Workout - Thu, Dec 1

Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises