CrossFit WOD, April 29, 2020

CrossFit WOD, April 29, 2020

04/29/2020

Workout – HOME
STRENGTH
1a) Dumbbell Sumo Goodmorning 4 x 12-15. Rest 30s
1b) Tall Kneeling Arnold Press 4 x 8-10 each. Rest 30s
2a) Goblet Bulgarian Split Squat 4 x 6-8 each. Rest 30s
2b) DB Forearm Plank w. Rotation 4 x 10 each. Rest 30s

CONDITIONING
AMRAP 10: "Comrade Quarantine"
10 Russian Twists each
20 Russian Kettlebell Swings

Workout
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s Alternating DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
Minute 5: 40s Double Unders
– Goal: Efficient movement, sustainable pace and smooth transitions.

L2: (20, 15) (35, 25)
L1: (20, 15 – Step-ups) (30, 20)
*Alternate options: Sub a Plate or heavy Kettlebell if you don’t have access to a Stone or Sandbag

D) EXTRA CREDIT (50:00 – 60:00)
Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
– Elevate the front of the bench on a 45# bumper plate

Body Composition and Conditioning
AMRAP 15 at a slow pace:
12 DB Incline Bench Press
12 TRX Rows with a rotation (these can be done with rings)
12 DB Push Press
90 Ft. Overhead KB Carry
– Goal: Challenging weight for all movements. Shoot for 5 rounds. Rest as needed between rounds.

CAPACITY
AMRAP 30:
Run x 400 Meters
Bike x 2:00
Row x 500 Meters
Ski Erg x 2:00
– Goal: Lower effort pace – 70%. Heart-rate should stay between 130-150 for the entire workout. If no access to a Ski Erg this interval can be skipped.