07 Apr CrossFit WOD, April 8, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Metcon (4 Rounds for reps)
4 Rounds
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time.
30 Min Cap
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time.
30 Min Cap
Weightlifting
Bench Press (Weight)
Deadlift (Weight)
Deadlift
– 5 sets x 2 reps @ 87% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame
– 5 sets x 2 reps @ 87% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame
Auxillary Work
1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)
– 5 sets x 2 reps @ 87% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes