Cardio CrossFit WOD, August 22, 2020

22 Aug, 2020

CFC 8.22.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
200m Run
16 Alternating Jumping Lunges

Metcon (Time)

On a running clock:

"DB Omar"
AQAP complete:
10 DB Thrusters (35/20) / BB (95/65)
15 Burpees over DBs / Burpees over Barbell (bar facing)
20 DB Thrusters
25 Burpees over DBs
30 DB Thrusters
35 Burpees over DBs

At 20 mins start the next wod

"DB DT"
AQAP complete 5 rounds of:
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB S2O

Time Cap: 30 mins

Metcon

EMOM x 5 mins:
10 sec Hollow Hold
5 V-Ups
10 Flutter Kicks
5 V-Ups

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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

Cardio CrossFit WOD, August 22, 2020

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