Cardio CrossFit WOD, August 9, 2021

09 Aug, 2021

CFC 8.9.21

Metcon

EMOM x 10 mins:
1. 40 sec Row
2. 40 sec Assault Bike
3. 40 sec No Jump Burpees
4. 200m Run
5. Rest

Metcon

Complete 3 rounds of:

AMRAP x 90 secs:
12 DB Thrusters (35/20)
ME Row for calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 DB Hang Clean and Jerk (35/20)
ME Assault Bike calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 KB Swings (53/35)
Max Effort Burpees in the time remaining

Rest 2 mins

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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

Cardio CrossFit WOD, August 9, 2021

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Cardio CrossFit WOD, August 9, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!