CrossFit WOD, March 19, 2020

18 Mar CrossFit WOD, March 19, 2020

Posted at 20:00h in Work out of the day by admin

Thursday March 19

Warm-up

Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Carioca
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
Then,
2-3 Rounds of:
5 Sumo RDLs (perfect hip-hinge
3 Squat Cleans
10 Banded Goodmornings (squeeze glutes hard at the top of each rep.)
*Add lightweight and repeat.

Metcon (Time)

" AT HOME WOD"

Strength:
A1) Single Leg RDLs: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) Single Leg Glute Bridge: 4 x 8 each. Rest 30s.
Conditioning:
For time:
100 Burpees
– Goal: Complete 10-15 reps every 60s – goal is sub 9:00.

Strength

Sumo Deadlift (Weight)

@5% heavier than last. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 85% of 1RM
– Reset on each rep

Metcon

Whole Lotta Love (AMRAP – Rounds and Reps)

AMRAP 7:
3 Squat Cleans (185, 125)
9 Bar Facing Burpees
– Goal: Hard effort & fast singles on the heavy squat cleans. Save enough to push the last 2 minutes @max effort.

Rx+:(Rest 10:00 + Repeat)
L3: (155, 105)
L2: (135. 95)
L1: (115, 75)

Extra Credit

Metcon

Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

Cool Down

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.