06 Apr CrossFit WOD, April 7, 2020
Posted at 20:00h
in Work out of the day
04/07/2020
Workout – HOME
Workout
With a foam roller + Light band
1) Oscillatory foam roll lats x 60sec each side
2) 2 Rounds of: 15 Banded Pull-aparts + 15 banded pushdowns
3) Jerk Prep: 1 Shoulder Press + 2 Push Press + 3 Split Jerks
Then,
Split Jerks
1) Oscillatory foam roll lats x 60sec each side
2) 2 Rounds of: 15 Banded Pull-aparts + 15 banded pushdowns
3) Jerk Prep: 1 Shoulder Press + 2 Push Press + 3 Split Jerks
Then,
Split Jerks
C) STRENGTH (20:00 – 40:00)
Split Jerks: 8 x 2 @75%, every 90s.
– Take 4 sets to build to work weight.
– Goal: 8 working sets with great footwork, lockout and leg drive.
– L3: Moderate Load
– L2: Light Load
– L1: Push Press
D) CONDITIONING (40:00 – 60:00)
4 Rounds of 40s on/20s off:
1a) Walking Overhead Plate Lunges (45, 25)
1b) Hand Release Push-ups
1c) SDHP (75, 55)
1d) Hang Power Snatch (75, 55)
*Score = total reps
– Goal: 10-15 reps on each movement
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Tempo Air Squats
STRENGTH
Tabata Style:
Up Downs 8 x 20s
Single Leg Glute Bridge 8 x 20s (4 each), hold top pos
Side Plank 8 x 20s (4 each)
Overhead Triceps. 8 x 20s
CONDITIONING
30-20-10
Single Arm DB/KB Thruster total
Burpees over DB
COOLDOWN
– Worlds Greatest Stretch 30s each pose