02 Apr CrossFit WOD, April 3, 2020
Posted at 20:00h
in Work out of the day
04/03/2020
Workout – HOME
Workout
3 Rounds:
8 Romanian Deadlifts
8 Banded Glute Bridges
8 Bird Dogs
8 Romanian Deadlifts
8 Banded Glute Bridges
8 Bird Dogs
C) STRENGTH (20:00 – 55:00)
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– Goal: 6 working sets with perfect mechanics and explosive drive off of the box
2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
– Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.
3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.
4) Air Bike Sprint: Max Calories in 1:00
– Goal: All out Max Effort Sprint. This is meant for a concentric quad pump, NOT a conditioning test.
3ea Shin Box + Forward Fold
6 Overhead Goodmornings
9ea Bodyweight Reverse Lunges
Then: 60s High Knees
STRENGTH
1a) Goblet Squats: 4 x 12-15. Rest 30s
1b) Turkish Get-ups: 4 x 2-3 each. Rest 30s
2a) Goblet Reverse Lunges: 3 x 8-10 each. Rest 30s
2b) DB Lateral Raise: 3 x 12-15 each. Rest 30s
CONDITIONING
Tabata – 8 x 20s work/10 rest. Rest 60s before going from #1 to #2
1) Air Squats (hold active squat position as "rest")
2)Glute Bridge (hold top position as "rest")