11 Apr CrossFit WOD, April 12, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
– 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
If athletes are unable to complete in the target time frame off the start. Have them lighten the load to a more obtainable weight for the remaining sets.
Back Squat (Weight)
Back Pause Squats
– 5 sets x 1 reps
* Complete a set every 90 seconds *
– 5 sets x 1 reps
* Complete a set every 90 seconds *
Metcon
Metcon (Time)
For Time:
50 GHD’s
50 Burpees to 6-inch target
50 Toes to Bar
50 GHD’s
50 Burpees to 6-inch target
50 Toes to Bar
15 Min Cap
Auxillary Work
3 sets
10-15 Hip Extensions
10. Step Back Lunges (each)
10-15 Hip Extensions
10. Step Back Lunges (each)
1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 GHD’s to parallel OR situps (focus on leg extension)
5 alt. V-ups (each side)