CrossFit WOD, March 20, 2020

CrossFit WOD, March 20, 2020

Friday March 20

Warm-up
Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Barbell Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
20s Oscillatory foam roll lats
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
Review + Warm-up Push Press

Metcon
Metcon (Time)
At Home WOD
Strength:
A1) Single Arm DB Push Press: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) 1-Arm DB Rows: 4 x 6-8 each. Rest 30s.
Conditioning:
4 Rounds of:
50 Mountain Climbers (left/right = 2 reps)
25 Push-ups
400 Meter Run
Rest 2:00
– Goal: Consistent pace around 80%. Splits should be within 20s of each other for all rounds.

Strength
Push Press (Weight)
Build to a 1RM in 10 sets. Rest 2:00
– Goal: Have a plan to hit a 5# PR. Last tested on 11/15
– Beginner: 5 x 5 adding weight if form permits. Rest 90s – 2:00.

Metcon
Metcon (Time)
4 Rounds of:
20 Renegade Rows (50, 35) (total reps)
20 DB Hang Power Snatches (50, 35) (10 each arm)
20 Calorie Row
Rest 2:00
– Goal: maintain a consistent pace – splits should stay within 20-30 seconds of each other for all 4 rounds.

Rx+:(Calories Ski Erg or Bike)
L3: (40, 30)
L2: (35, 25)
L1: (30, 20)
20:00 Time Cap

Extra Credit
Metcon
Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + face pull-apart + pull-apart

Cool Down
Biphasic Lat Stretch x 60s each side.