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Cardio CrossFit WOD, January 9, 2021

Blog

09 Jan, 2021

CFC 1.9.21

Metcon (Time)
AQAP complete:
50 DUs / 100 Singles
50 Wall Balls
25 Pull Ups (Ring Rows)
50 DUs / 100 Singles
40 Wall Balls
20 Pull Ups (Ring Rows)
50 DUs / 100 Singles
30 Wall Balls
15 Pull Ups (Ring Rows)
50 DUs / 100 Singles
20 Wall Balls
10 Pull Ups (Ring Rows)
50 DUs / 100 Singles
10 Wall Balls
5 Pull Ups (Ring Rows)

Time Cap: 25 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
12 Hang Power Cleans (35/20)
9 Front Squat
6 Push Press
3/side Front Rack Lunges

Partners alternate through competed rounds. Every time a partner completes a round they perform 3 Burpees before resting.
Metcon
EMOM x 6 mins:
1. 10 Sec Hollow + 10 Flutter Kicks + 10 Scissor Kicks + 10 Alt Single Leg V-Ups + 10 sec Hollow
2. 10 sec Plank Hold + 10/side Cross Body Mountain Climbers + 5 Travelling Planks + 10 Sec Plank Hold

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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