Cardio CrossFit WOD, May 6, 2021

06 May, 2021

Zoom Workout 5.6.21

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Metcon

EMOM x 9 mins:
1. 40 secs of Jumping Jacks
2. 40 secs of No Jump Burpees
3. 40 secs of Alternating Step Ups

Metcon (Time)

Complete 3 rounds of:
50ft Walking Lunge
15 Travelling Planks
50ft Walking Lunge
20 Cross Body Mountain Climbers

Time Cap: 12 mins

Legs Gone Bad 3 (Time)

24-22-20-18-16-14-12-10-8-6-4-2
Jump Squats
Jump Lunges

Time Cap: 10 mins

Metcon

EMOM x 6 mins:
1. 45 sec Plank Hold
2. Max V-Ups / Sit Ups / Flutter Kicks

Rest 2 Minutes

Metcon

EMOM x 6 mins:
1. 25 sec Side Plank/side
2. Max Side to Side Crunches

Archives

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, May 6, 2021

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