13 Apr CrossFit WOD, April 14, 2020
Posted at 20:00h
in Work out of the day
04/14/2020
Workout – HOME
Workout
With a foam roller + light kettlebell:
Oscillatory Foam Roll Pecs x 60sec ea
2 Rounds: 5 KB Windmills each, 2 Wall Walks, 5 Half-Kneeling Bottoms-up KB Press each
Then, with KB
10 Push Press total
10 Kettlebell Figure 8s
10 SDHP
10 Russian Kettlebell Swings
10 KB Squat Jumps
*Extra time included in Strength session today for Split Jerk Review
Oscillatory Foam Roll Pecs x 60sec ea
2 Rounds: 5 KB Windmills each, 2 Wall Walks, 5 Half-Kneeling Bottoms-up KB Press each
Then, with KB
10 Push Press total
10 Kettlebell Figure 8s
10 SDHP
10 Russian Kettlebell Swings
10 KB Squat Jumps
*Extra time included in Strength session today for Split Jerk Review
C) STRENGTH (20:00 – 45:00)
Split Jerks: 7 x 2 @80%, every 90s.
– Take 4 sets to build to work weight.
– Goal: 7 working sets with great footwork, lockout and leg drive.
– L3: Moderate Load
– L2: Light Load
– L1: Push Press
D) CONDITIONING (45:00 – 55:00)
"Heart Breaker"
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
3ea Shin Box + Forward Fold each
6 Overhead Goodmornings,
9 Tempo Air Squats
Then: 60s Butt Kickers
STRENGTH
EMOM 16:
Min 1: 50s Up Downs
Min 2: 40s Glute Bridges
Min 3: 30s Flutter Kicks
Min 4: 20s Squat Jumps
CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1:
Single Arm DB Thruster (reps split)
Burpees