07 Apr CrossFit WOD, April 8, 2020
Posted at 20:00h
in Work out of the day
04/08/2019
Workout – HOME
Workout
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Butt Kickers
Inside Taps
Outside Taps
A Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
CONDITIONING (15:00 – 50:00)
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
– Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.
Body Composition and Conditioning
1a) 1 1/4 Front Squat: Heavy 5 in 4 sets. Rest 60s.
1b) DB Bench Press: Heavy 8 in 4 sets. Rest 60s.
2a) Single Leg Supported RDLs: 4 x 6 each. Rest 30s.
2b) Seated Incline DB Curls: 4 x 8. Rest 30s.
3) Stir the Pot: 8 x 20s on/10s off.
1b) DB Bench Press: Heavy 8 in 4 sets. Rest 60s.
2a) Single Leg Supported RDLs: 4 x 6 each. Rest 30s.
2b) Seated Incline DB Curls: 4 x 8. Rest 30s.
3) Stir the Pot: 8 x 20s on/10s off.
CAPACITY
AMRAP 20:
60 yard Crossbody Carry
500 Meter Row
60 yard Sledpush – moderate weight
– Goal: 80% effort – rest as needed and use the row to recover.
3 Upward to Downward Facing Dog + Toe Touch
3 ea Shin Box + Forward Fold each
3 KB Single Leg RDL Handswitch each
Then: 30 Jumping Jacks
STRENGTH
1a) Single Leg DB RDLs each: 4 x 8-10. Rest 30s
1b) Single Arm DB Push Press 4 x 8-10 each. Rest 30s
1c) Squat Jumps 4 x 10. Rest 30s
CONDITIONING
AMRAP 12:
12 Alternating Pistol Squats
12 Russian Kettlebell Swings
12 Push-ups