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Cardio CrossFit WOD, October 9, 2021

09 Oct, 2021

CFC 10.9.21

Metcon (Time)
AQAP with a partner complete 2 rounds of:
400m Run
200m Run
100m Run
A completes 400m while B rests, then B complete 400m run while A rests. Continue through each run as so.

Time Cap: 16 mins
Metcon (Time)
AQAP complete 4 rounds of:
4 Pull Ups
8 Jump Squats
12 Push Ups
16 V-Ups / Sit Ups
20 Burpee High Jumps

Time Cap: 15 mins

Partners alternate between movements until 4 rounds have been completed.

Metcon (Time)
AQAP with a partner complete:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)

Time Cap: 12 mins

Divide reps as desired where one works while the other rests

Metcon
EMOM x 6 mins:
1. 10 Travelling Planks + 10 Shoulder taps + 10 sec Plank Hold
2. 10 Bicycle Crunches + 10 Flutter Kicks +
10 Scissor Kicks + 10 Sec Hollow Hold

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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