14 Apr CrossFit WOD, April 15, 2020
Posted at 20:00h
in Work out of the day
04/15/2020
Workout – HOME
Workout
With a foam roller + light band
1) Oscillatory foam roll hip flexors x 60 seconds each side
2) Half-Kneeling Biphasic Hip Flexor Stretch x 60s each.
3) 3 x 5 ea: Bird Dogs, Banded Glute Bridge,
4) 3 Rounds of:
8 Wall balls
8 Power Snatch (empty barbell)
*Add weight to bar each set
1) Oscillatory foam roll hip flexors x 60 seconds each side
2) Half-Kneeling Biphasic Hip Flexor Stretch x 60s each.
3) 3 x 5 ea: Bird Dogs, Banded Glute Bridge,
4) 3 Rounds of:
8 Wall balls
8 Power Snatch (empty barbell)
*Add weight to bar each set
C) CONDITIONING (40:00 – 60:00)
For time with a partner:
"Buy-in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall balls (20, 14)
30 Power Snatches (135, 95)
"Cash-out"
1 Mile Run (no medball)
Body Composition and Conditioning
1a) Single Arm DB Push Press: 3 x 6-8 each. Rest 45s.
1b) DB Split Squats: 3 x 8-10 each. Rest 45s.
2a) Band Resisted Russian Kettlebell Swings: 3 x 25. Rest 30s.
2b) DB Push-ups: 3 x submax (2-3 reps shy of failure.) Rest 30s.
3) Banded Plank Hold: 3 x 30s. Rest 60s.
1b) DB Split Squats: 3 x 8-10 each. Rest 45s.
2a) Band Resisted Russian Kettlebell Swings: 3 x 25. Rest 30s.
2b) DB Push-ups: 3 x submax (2-3 reps shy of failure.) Rest 30s.
3) Banded Plank Hold: 3 x 30s. Rest 60s.
CAPACITY
Every 6:00 x 5 sets:
Row 400 Meters
Run 400 Meters
– Goal: Challenging pace for all rounds, but a pace that’s sustainable. You will NOT have enough time for full recovery by design so be smart.
3 Upward to Downward Facing Dog + Toe Touch each
3 Shin Box + Forward Fold each
3 Single Leg KB RDL Handswitch each
Then: 30 Jumping Jacks
STRENGTH
1a) Cross-body Romanian Deadlift 4 x 8-10 each. Rest 30s
1b) Single Arm Half Kneeling DB/KB Arnold Press 4 x 6-8 each. Rest 30s
1c) Plank Pull-Through: 4 x 10 each. Rest 30s
CONDITIONING
20s Air Squats, 10s Hold Active Bottom Squat Position
x 2
20s Push-ups, 10s Hold Plank Position
x 2
Repeat this whole sequence 4 times (8:00 long)