Cardio CrossFit WOD, November 13, 2021

13 Nov, 2021

CFC 11.13.21

Metcon (Time)

AQAP with a partner complete:
100 DB Power Cleans (45/25)
80 Burpee Box Jump Overs (24/20)
60 DB S2OH (45/25)
1200M Run or 1500M Row or 90/72 Cals Assault Bike
50 DB Power Cleans (45/25)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (45/25)
800M Run or 1000M Row or 1.5 Miles

Time Cap: 40 mins

(Split work evenly, but as desired for all movements except Running , Row or Bike. Alternate every 200m on the Run, 250m on the Row or 0.4 mile on the Bike.

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Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Cardio CrossFit WOD, November 13, 2021

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