05 Apr CrossFit WOD, April 6, 2020
1) Foam Roll Lateral Hip x 45s each side
2) Half-Kneeling Biphasic Hip Flexor Stretch
3) Single Leg Glute Bridge: 3 x 5 ea.
4) X-Band Walk + Banded Goodmornings: 2 x 10 left/10 right/5 GM
5) Burpee Broad Jump: 3 x 3 Between first three warm-up sets for Back Squat
C) STRENGTH (20:00 – 40:00)
1) Back Squat: 5-4-3-2-1+. Rest 2:00
– Goal: #5 PR over 8-10 sets with 3-4 reps over 90%. Plan your jumps strategically.
– Rx: Build to a 1RM
– L3: Build to a "heavy 1"
– L2: Sets of 3-5 adding weight form permits
L1: Goblet Box Squat: 5 x 6. Rest 90s.
2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds
D) CONDITIONING (45:00 – 55:00)
"Jim Beam"
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees
*Last tested on 12/2
– Goal: Tough but steady pace with enough left in the tank to speed up on the last set of Burpees.
1b) Banded Pulldowns: 3 x 15. Rest 30s.
2a) DB Lateral Raises: 3 x 15. Rest 30s.
2b) Barbell Curls: 3 x 10. Rest 30s.
3a) Hollow Rocks: Accumulate 100 reps. Rest as needed.
3b) banded pushdown – neutral grip: Accumulate 100 reps. Rest as needed.
CAPACITY
AMRAP 21:
15 Hang Power Cleans (115, 75)
30 Double Unders
400 Meter Run
Rest 60s.
– Goal: Moderate effort for the entire workout – 75%. UB Sets on HPC/DUs.
30 Jumping Jacks,
20 Mountain Climbers
10 Up Downs
STRENGTH
1a) Yoga Push-ups: 4 x 10-20. Rest 30s
1b) DB Reverse Lunge: 4 x 8-10. Rest 30s
2a) 1-Arm DB Rows: 4 x 8-10 ea. Rest 30s
2b) Reverse Plank: 4 x 20s. Rest 30s
CONDITIONING
EMOM 10:
20s Sit-ups
20s Max Reps Alt. DB Snatch