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Cardio CrossFit WOD, September 15, 2021

15 Sep, 2021

CFC 9.15.21

Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 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 5 sets of:
10 Diamond Push Ups
10 Lying Leg Raises

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

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