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

Archives

Previous WODs

Daily Workout - Fri, Jun 2

Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

Cardio CrossFit WOD, January 15, 2022

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