Cardio CrossFit WOD, January 30, 2021

30 Jan, 2021

CFC 1.30.21

TABATA Jump Rope

Metcon

Junkyard Dog Warm Up

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:
20 HRPUs
20 Box Jumps
20 KB Swings
20 T2B / HKR
20 Devil’s Press (35/20)
200m Run (together)

Divide reps as desired where one works while the other rests; except for the run which is completed together.

Metcon (AMRAP – Rounds and Reps)

Death By Sit Ups!
Every 30 secs perform 1 sit up.
In crease the number of reps by 1 every 30 secs.
continue until you cannot complete the required number of Sit Ups in the 30 secs!

Archives

Previous WODs

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Cardio CrossFit WOD, January 30, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, January 30, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!