20 Apr CrossFit WOD, April 21, 2020
Posted at 20:00h
in Work out of the day
04/21/2020
Workout – HOME
Workout
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Barbell Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
20s Oscillatory foam roll lats
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Barbell Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
20s Oscillatory foam roll lats
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
C) STRENGTH (20:00 – 40:00)
Split Jerks: 6 x 2 @85%, every 90s.
– Take 4 sets to build to work weight.
– Goal: 6 working sets with great footwork, lockout and leg drive.
– L3: Moderate Load
– L2: Light Load
– L1: Push Press
D) CONDITIONING (40:00 – 60:00)
5 RFT
15 Abmat Sit-ups
15 KBS (53, 35)
15 Burpees
– Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Tempo Air Squats
STRENGTH
EMOM 16:
Min 1: 50s Up Downs
Min 2: 40s Glute Bridges
Min 3: 30s Flutter Kicks
Min 4: 20s Squat Jumps
CONDITIONING
E2MOM 20:
Min 0,4,8,12,16:
KB/DB Complex of:
8 Single Arm DB/KB Thruster total
12 Russian Kettlebell Swings
16 Single Arm DB/KB Rows each
20 Goblet Squats
Min 2,6,10,14,18: Rest