Cardio CrossFit WOD, December 4, 2020

04 Dec, 2020

CFC 12.4.20

Metcon

EMOM x 18 mins:
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest

Metcon (Time)

Dirty 30
AQAP complete:
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunge Steps
30 T2B/HKR
30 Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 DUs / 60 Singles

Time Cap: 20 mins

Archives

Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

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