Cardio CrossFit WOD, January 15, 2022

15 Jan, 2022

CFC 1.15.22

Metcon

Dynamic Warm Up:
High Knees
Butt Kicks
Ballerina Walk
Ballerina Walk on Hells
High Skips
Lunge and Twist
Shoo the Chickens
Inchworm

Metcon

5 mins of Dodgeball!
1 Burpee for getting hit or if your ball is caught
5 Burpee Penalty if you hit someone above the shoulders.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:
1000m Run (together)
100 DUs
75 T2B / HKR / Toes to Post
50 Burpees over Partner holding Plank
25 Devil’s Thrusters (35/20)

Divide reps as desired where one works and the other rests except for the run which is completed together

Metcon

EMOM x 5 mins:
10 sec Hollow Hold
5/side Alternating Single Leg v-Ups
10 sec Hollow Hold
5 Hollow to Crunches
10 sec Hollow Hold

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Daily Workout - Wed, Nov 30

Metcon

200m Run

90 secs/side OH Banded Distraction

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality. So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here. Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees. As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

Complete 3 sets of:

10 Barbell Bent Over Rows

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Cardio CrossFit WOD, January 15, 2022

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Cardio CrossFit WOD, January 15, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!