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Cardio CrossFit WOD, May 12, 2021

12 May, 2021

CFC 5.12.21

Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
400m run
3 Navy Seals (Down for Push Up, L Knee to L Elbow, Push Up, Right Knee to Right Elbow, Push Up, Jump and Clap)
10 Air Squats
15 Sit Ups
Metcon
EMOM x 12 mins:
1. Tuck Ups / Hollow to Crunch
2. Renegade Rows (35/20)
3. Supermans (either up and down or hold)
4. DB Thrusters (35/20)

Work for 40-45 secs each min
Metcon
Complete 3 sets of:
10 Diamond Push Ups
10 Flutter Kicks
10 Scissor Kicks

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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