Cardio CrossFit WOD, March 31, 2021

31 Mar, 2021

Zoom Workout 3.31.21

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Metcon

For 10 mins at a warm up pace rotate through:
5 25ft Shuttles (down and back is 1 shuttle)
20 High Knees
10 Inchworms
20 Crossovers
20 Speedskaters
20 sec Bottom of Squat Hold
20 sec Plank Hold

Metcon (Time)

Bodyweigth Filthy 50
AQAP complete:
50 Burpees
50 Squat Jumps
50 V-Ups / Hollow to Crunches
50 Push Ups
50/side Side Lunges
50/side Bicycle Crunches
50/side Bird Dogs
50 Sumo Squats
50 Dips
50/side Spiderman Plank Crunches

Time Cap: 30 mins

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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

Cardio CrossFit WOD, March 31, 2021

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