Cardio CrossFit WOD, December 24, 2020

24 Dec, 2020

CFC 12.24.20

Christmas Eve Wod (Dumbbells) (Time)

AQAP complete:
Buy In: 1000m Run

24 DB Push Press (50/35 or 35/20)
24 Pull Ups
24 Alternating DB Snatches (50/35 or 35/20)
24 Wall Balls (20/14)
24 T2B / HKR
24 HR Push Ups
24 Box Jumps (24/20)
24 DB Front Squats (50/35 or 35/20)
24 UNBROKEN DUs (or 288 singles)
24 DB Thrusters (50/35 or 35/20)
24 Weighted Sit Ups (20/14)
24 Burpees

Cash Out: 1020m Row

Time Cap: 30 mins

Metcon

EMOM x 4 mins:
1. 12 Sec Hollow Hold + 24 Flutter Kicks + 24 Scissor Kicks
2. 12 Sec Plank Hold + 24 Mountain Climbers + 12 Travelling Planks

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

RESOURCES