09 Apr CrossFit WOD, April 10, 2020
Posted at 20:00h
in Work out of the day
04/10/2020
Workout – HOME
Workout
With a foam roller + light band + med ball
1) Oscillatory foam roll lats x 60s each
2) Scapular Pull-ups with Supinated (Chin-Up) Grip: Accumulate 15 reps
3) 2 Rounds: 10 Barbell Rows + 10 Banded Lat Pulldowns
1) Oscillatory foam roll lats x 60s each
2) Scapular Pull-ups with Supinated (Chin-Up) Grip: Accumulate 15 reps
3) 2 Rounds: 10 Barbell Rows + 10 Banded Lat Pulldowns
C) STRENGTH (20:00 – 40:00)
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it for all sets.
– Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: (Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved.)
D) CONDITIONING (40:00 – 60:00)
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
Body Composition and Conditioning
1a) 1 1/4 Front Squat: Heavy 5 in 5 sets. Rest 60s.
1b) DB Bench Press: Heavy 8 in 4 sets. Rest 60s.
– exceed weights from last week
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.
– exceed weights from last week
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 Farmer Carry
90s Bike Recovery
60-yard Sledpush – moderate weight
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Tempo Air Squats
STRENGTH
1a) Goblet Squats: 4 x 12-15. Rest 30s
1b) Turkish Get-up: 4 x 2-3 each. Rest 30s
2a) Goblet Reverse Lunges: 3 x 8-10 each. Rest 30s
2b) DB Lateral Raise: 3 x 12-15 each. Rest 30s
CONDITIONING
AMRAP 9:
3 DB Deadlifts
3 Push Press each
increase reps by 3 for both