26 Feb CrossFit WOD, February 27, 2020
Posted at 20:00h
in Work out of the day
Thursday February 27
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength
Box Squat (8 x 3)
For speed! Moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16"
– Wide Stance
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16"
– Wide Stance
RDL (5 x 5)
– About 50% of your Deadlift. Rest 90 Sec
Metcon
Metcon (Time)
For Time
50 Wall Balls (20/14)
40 Cal Row
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Chest to Bar Pull Ups
50 Wall Balls (20/14)
40 Cal Row
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Chest to Bar Pull Ups
RX+(30/20)(70/50)(Bar Muscle Ups)
15 Min Cap