CrossFit WOD, April 17, 2020

CrossFit WOD, April 17, 2020

04/17/2020

Workout – HOME
3 Rounds of:
3 Shin Box + Forward Fold each
6 Overhead Goodmornings each
9ea Bodyweight Reverse Lunges
Then: 60s High Knees

STRENGTH
1a) Dumbbell Goodmornings: 4 x 12-15. Rest 30s
1b) KB Windmill: 4 x 6-8 each. Rest 30s
1c) Goblet Shrimp Squats: 3 x 8-10 each. Rest 30s

CONDITIONING
6 Rounds:
KB/DB Complex of:
6 Single Arm DB Hang Power Cleans
6 Single Arm DB Front Squats
6 Single Arm DB Front Rack Reverse Lunge
(Go through the entire sequence with the left arm, then repeat with the right arm. Rest 90s)

Workout
With a foam roller + light band
1) Oscillatory Foam Roll Pecs x 60s each
2) Half-Kneeling Biphasic Pec stretch x 60s each.
3) Thoracic Rotations: 3 x 5 ea.
4) 2 Rounds of – "Upper back Triset" 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts
5) Review Metcon Movements – Hang Power Cleans + Push Jerks + C2B Pull-ups.

C) STRENGTH (20:00 – 40:00)
1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
– add weight each set building to a heavy 6-8
1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
– Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

D) CONDITIONING (40:00 – 60:00)
5 Rounds of:
15 Hang Power Cleans (135, 95)
12 Push Jerks(135, 95)
9 C2B Pull-ups
Rest 2:00
– Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

Body Composition and Conditioning
The Gun Show"
1a) Rollback Triceps Extensions: 3 x 10-15. Rest 30s.
1b) KB Hammer Curls: 3 x 10. Rest 30s.
2a) banded pushdowns: 3 x 25. Rest 30s.
2b) Banded Hammer Curls: 3 x 25. Rest 30s.
3a) DB Lateral Raises: 3 x 15. Rest 30s.
3b) Banded Y-T-A-T: 3 x 10 (Y-T-A-T = 1 rep.) Rest 60s.

CAPACITY
"1/2 Open WOD 14.1"
AMRAP 5:
15 Power Snatches (75, 55)
30 Double Unders
Rest 5:00 + Repeat
– Goal: Hard effort – 90%. This should be a pace you could NOT sustain for the length of the original workout. Try to come within 1 round of matching your score on the second attempt.