31 Mar CrossFit WOD, April 1, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Bench Press (Weight)
Deadlift (Weight)
Deadlift
– 5 sets x 5 reps @ 77.5% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
– 5 sets x 5 reps @ 77.5% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Metcon
Metcon (Time)
Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)
20 Min Cap
– 5 sets x 5 reps @ 77.5% 1RM Bench Press
* Complete a set every 2 minute, on the minute for 10 minutes *