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Cardio CrossFit WOD, December 12, 2020

12 Dec, 2020

CFC 12.12.20

Metcon (Time)
AQAP complete:
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats

Time Cap: 20 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
Up the Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds

A completes 2 Devil’s Thrusters (1/arm) while B rests. B then completes 2 Devil’s Thrusters (1/arm) while A rests. A then runs 100m while B rests. B runs 100m while A rests. Then both come back inside and start the round of 4s. Continue up the ladder until the 20 mins is up.

TABATA Flutter / Scissor Kicks

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