19 Apr CrossFit WOD, April 20, 2020
Posted at 20:00h
in Work out of the day
04/20/2020
Workout – HOME
Workout
With a foam roller + medium band
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Mobility – Oscillatory Foam Rolling Hip Flexors x 45s seconds each side
3) Activation: AMRAP 3 – 5 Banded Glute Bridges + 5 X-Band Walks Left/Right + Bird Dogs x 5 each.
4) CNS Prep – Kneeling Jumps: 3 x 3
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Mobility – Oscillatory Foam Rolling Hip Flexors x 45s seconds each side
3) Activation: AMRAP 3 – 5 Banded Glute Bridges + 5 X-Band Walks Left/Right + Bird Dogs x 5 each.
4) CNS Prep – Kneeling Jumps: 3 x 3
C) STRENGTH (20:00 – 40:00)
Front Squat: 6 sets to work up to a 5RM. Rest 2:00
– Beginner: 2 warm-up sets to get to a challenging weight for 5 x 5
– Goal: With great mechanics, try to beat your 6RM by 10% or more.
D) CONDITIONING (40:00 – 60:00)
"Damage Plan"
5 Rounds for time:
20 Power Cleans (115, 75)
20 Goblet Reverse Lunges (total)(53, 35)
20 Kettlebell Bent Over Rows (total) (53, 35)
– Goal: Uncomfortable, barely sustainable pace for 4 rounds with less than 30s drop off from fastest to slowest round.
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.
– Goal: Increase weights slightly from last week.
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.
– Goal: Increase weights slightly from last week.
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
30 Jumping Jacks
20 Mountain Climbers
10 Up Downs
5 Upward to Downward Facing Dog + Toe Touch each
STRENGTH
1a) Archer Push-ups: 4 x 6-10 each. Rest 30s
1b) Weighted Lateral Lunge: 4 x 6-8 each. Rest 30s
2a) Double DB Rows: 4 x 15. Rest 30s
2b) Contralateral Plank: 4 x 20s each. Rest 30s
CONDITIONING
AMRAP 12:
4 Single Arm DB/KB Hang Power Clean total
4 Burpees
Increase reps by 2 each round