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Cardio CrossFit WOD, January 26, 2021

26 Jan, 2021

CFC 1.26.21

Metcon
Complete 3 rounds of:
100m Run
3 Wall Walks / Walk Outs with Push Up
30 Second L-Sit Hold from Bar
Metcon (Time)
AQAP complete:
50 DUs / 100 Singles
21 Cal Row
21 Box Jumps (24/20)
21 Push Press (75/45)
50 DUs / 100 Singles
15 Cal Row
15 Box Jumps
15 Push Press
50 DUs / 100 Singles
9 Cal Row
9 Box Jumps
9 Push Press
50 DUs / 100 Singles

Time Cap: 18 mins
Metcon
EMOM x 6 mins:
1. 20 sec Plank + 20 Mtn Climbers + 10 sec Plank
2. 20 sec Hollow Hold + 20 Bicycle Crunches + 10 sec hollow

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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