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Cardio CrossFit WOD, September 21, 2021

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
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.
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
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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