12 Apr CrossFit WOD, April 13, 2020
Posted at 20:00h
in Work out of the day
04/13/2020
Workout – HOME
Workout
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Power Cleans
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Oscillatory foam roll adductors x 30s each
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up Power Clean
2 Rounds of:
6 Romanian Deadlifts
6 Power Cleans
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Oscillatory foam roll adductors x 30s each
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up Power Clean
C) STRENGTH (20:00 – 40:00)
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Build over 10 sets to a #5+ PR.
– Sets should look like 3-3-2-2-1-1-1…
– Beginner: 8 x 3 @Clean Grip Deadlift at a moderate weight OR RDLs: 4 x 8 at a moderate weight.
D) CONDITIONING (40:00 – 50:00)
"J-WOW"
For time:
30 Power Cleans (155, 105)
20 Burpee Box Jumps Overs (24, 20)
10 Front Squats (155, 105)
20 Burpee Box Jumps Overs
– Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
Rx+:(185, 125)
Body Composition and Conditioning
1a) Single Barbell RDL: 4 x 6-8 each. Rest 45s.
1b) Single Arm DB Bench Press: 4 x 6-8 each. Rest 45s.
2a) 1 1/4 Goblet Squat: 3 x 15. Rest 30s.
2b) Single Leg Glute Hip Thrust: 3 x 15 each. Rest 30s.
3) Abmat Sit-ups: 100 Reps. Rest as needed.
1b) Single Arm DB Bench Press: 4 x 6-8 each. Rest 45s.
2a) 1 1/4 Goblet Squat: 3 x 15. Rest 30s.
2b) Single Leg Glute Hip Thrust: 3 x 15 each. Rest 30s.
3) Abmat Sit-ups: 100 Reps. Rest as needed.
CAPACITY
EMOM 20:
Minute 1: 40s Bike x max calories
Minute 2: 40s Row x max distance
Minute 3: 40s Devils Press (light)
Minute 4: 40s Renegade Rows
Minute 5: 40s Max Double Unders
2 Rounds of:
30 Jumping Jacks,
20 Mountain Climbers,
10 Up-Downs,
5 Upward to Downward Facing Dog + Toe Touch
STRENGTH
1a) Archer Push-ups: 4 x 6-10 each. Rest 30s
1b) Weighted Lateral Lunge: 4 x 6-8 each. Rest 30s
2a) Banded Pull-aparts: 4 x 20. Rest 30s
2b) Contralateral Plank: 4 x 20s each. Rest 30s
CONDITIONING
For time:
21-15-9 Goblet Curtsey Lunges each
DB Hang Power Snatch each
*30 sit-ups after each round