23 Apr CrossFit WOD, April 24, 2020
Posted at 20:00h
in Work out of the day
04/24/2020
Workout – HOME
Workout
With a foam roller + light band + jump rope
Oscillatory foam roll lats x 60sec each side
Then,
5 Minutes of Double Under drills and instruction
Then,
30 Shoulder taps, 20 Banded Pull-aparts, 10 banded Over and Back
3 push-ups, 3 diamond push-ups, *challenge* attempt 3 anatomical push-ups with fingers facing toes (palms down).
*This puts the shoulder in external rotation, keeps the forearms stacked, and forces the elbows to stay close to the body.
Oscillatory foam roll lats x 60sec each side
Then,
5 Minutes of Double Under drills and instruction
Then,
30 Shoulder taps, 20 Banded Pull-aparts, 10 banded Over and Back
3 push-ups, 3 diamond push-ups, *challenge* attempt 3 anatomical push-ups with fingers facing toes (palms down).
*This puts the shoulder in external rotation, keeps the forearms stacked, and forces the elbows to stay close to the body.
C) STRENGTH (20:00 – 40:00)
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
– perform 1 warm-up set then start adding weight
– add weight each set building to a heavy 5
– Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
– same weight as last week
– 1 warm-up set then all 4 work sets with one weight.
– Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.
D) CONDITIONING (40:00 – 60:00)
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
– Goal: Finish the work within 1:30 each round.
Body Composition and Conditioning
"The Gun Show"
1a) Rollback Triceps Extensions: 4 x 10-15. Rest 30s.
1b) KB Hammer Curls: 4 x 10. Rest 30s.
2a) banded pushdowns: 4 x 25. Rest 30s.
2b) Banded Hammer Curls: 4 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.
– Goal: Same as last week with slightly higher volume.
1a) Rollback Triceps Extensions: 4 x 10-15. Rest 30s.
1b) KB Hammer Curls: 4 x 10. Rest 30s.
2a) banded pushdowns: 4 x 25. Rest 30s.
2b) Banded Hammer Curls: 4 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.
– Goal: Same as last week with slightly higher volume.
CAPACITY
"1/2 Open WOD 14.1"
AMRAP 5:
15 Power Clean + S2OH (75, 55)
30 Double Unders
Rest 5:00 + Repeat
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Tempo Air Squats
Then 30 Jumping Jacks
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
FT:
40-30-20-10
DB Snatch total
20-15-10-5
Burpees