Cardio CrossFit WOD, May 21, 2022

CFC 5.21.22

Metcon (Time)

Partner Calorie Row Sprint
25-20-15-10-5

Time Cap: 12 mins
A completes 25 Calories then B completes 25 Calories, etc…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
100m Run

A completes full round while B rests, then switch

Metcon (Time)

AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
300m Run (To the wall with TOPS sign and back)

Time Cap: 12 mins

Metcon (Time)

AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold

Time Cap: 6 mins

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9.26.22

Metcon

200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)

Front Squat (6-6-5-5-4-4 (-2))

In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.

Metcon (Time)

AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row

Time Cap: 17 mins

Metcon

IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Cardio CrossFit WOD, May 21, 2022

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Cardio CrossFit WOD, May 21, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!