Cardio CrossFit WOD, September 6, 2021

06 Sep, 2021

Labor Day Wod 2021

Come and join us for our Special Labor Day Wod. The workout will kick off at 9:30am and all members are welcome. We will have a regular CF and a Cardio CF option!

You Gotta Be Sh!tting Me! (Time)

AQAP complete:

Buy In: 1000m Run

100 Front Squats (135/95)
100 Shoulder to Overhead (115/75)
100 Power Cleans (95/65)

Cash Out: 1000m Run

While working through the barbell movements:
E2MOM – 4 Burpees over Bar (lateral)

You Gotta Be Sh!tting Me! (Cardio Version) (Time)

AQAP complete:

Buy In: 1000m Run

100 DB Front Squats (35/20)
100 DB Shoulder to Overhead (35/20)
100 Power Cleans (35/20)

Cash Out: 1000m Run

While working through the DB movements:
E2MOM – 4 Burpees over DBs (lateral)

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Previous WODs

9.26.22

Metcon

200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)

Front Squat (6-6-5-5-4-4 (-2))

In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.

Metcon (Time)

AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row

Time Cap: 17 mins

Metcon

IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Cardio CrossFit WOD, September 6, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, September 6, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!