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Cardio CrossFit WOD, September 21, 2021

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21 Sep, 2021

CFC 9.21.21

Complete 2 sets of:
50 Banded Bicep Curls
50 Banded Triceps Extensions
DB Bench Press (Weight)
AMRAP x 5 mins:
DB Bench Press (25/15)
(Aim for 150 reps of more)
Complete 3 sets of:
20 Bent Over or Chest Supported DB Rows
Complete 2 sets of:
10 Bicep Curls on left arm holding right in contraction
10 Bicep Curls on right arm holding left in contraction
10 Bicep Curls with both arms
Complete 10 sets of:
1 Rolling Triceps Extension
1 Skull Crusher
1 Close Grip Bench Press
(You can use DBs or Barbell)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
100m Run
20 Plank Shoulder Taps with 1 sec pause at top of each rep
5/side Staggered Tempo Push Ups (3131)
20 Russian Twists
10/side Side Plank Reach Throughs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean