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Cardio CrossFit WOD, October 26, 2021

26 Oct, 2021

CFC 10.26.21

Metcon
TABATA
Jumping Jacks
Wide Leg Good Mornings
Wide Leg Walk Outs to Push Up
Spiderman Lunge with a twist
Metcon (Time)
Partner WOD:
400m Run (Together)
100 DB Deadlifts (35/20)
50 T2B/Hanging Knee Raises
100 OH Walking Lunge Steps (25/10 plate)
50 Cal Row
100 DB Thrusters (35/20)
400m Run (Together)

Time Cap: 25 mins

Divide all reps equally except for run which is done together.

TABATA Side Star Planks (alternate left & right)

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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