Cardio CrossFit WOD, May 11, 2021

11 May, 2021

CFC 5.11.21

Metcon (Time)

AQAP complete 10 round of:
4 Burpees
8 Push Ups
12 Squats
16 Mountain Climbers
20 Jumping Jacks

Time Cap: 20 mins

Metcon

EMOM x 10 mins:
1. 5 Devil’s Press (35/20)
2. 12/8 Cal Assault Bike

TABATA Hollow Hold / Plank

Archives

Previous WODs

6.22.22

Metcon

200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans

Deadlift + Hang Power Clean + Push Jerk (Weight)

Perform the listed movements as a complex

Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)

Metcon (3 Rounds for reps)

Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets

Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.

Metcon

IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs

Metcon

Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Cardio CrossFit WOD, May 11, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, May 11, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!