20 Mar CrossFit WOD, March 21, 2020
Posted at 20:00h
in Work out of the day
Saturday March 21
Warm-up
Warm-up
"Powerwalk Races"
Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
Review Movements of the day:
– Sledpush
– Farmer Carry
– DB Walking Lunges
– DBall over shoulder for Rx+
Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
Review Movements of the day:
– Sledpush
– Farmer Carry
– DB Walking Lunges
– DBall over shoulder for Rx+
Metcon
Metcon (Time)
At Home WOD:
For time:
1 Mile Run
Then,
5 Rounds of:
20 Air Squats
30 Shoulder taps (left/right = 1 rep)
20 Sit-ups
– Goal: Slow/consistent pace around 70%
For time:
1 Mile Run
Then,
5 Rounds of:
20 Air Squats
30 Shoulder taps (left/right = 1 rep)
20 Sit-ups
– Goal: Slow/consistent pace around 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner – not for score:
180 Ft. Farmer Carry – AHAP
180 Ft. Sledpush – AHAP
180 Ft. DB Walking Lunges – Moderate weight
Rest as needed between rounds. Split however desired.
Rx+:(20 DBall Over The Shoulder after each round – 100/70)
180 Ft. Farmer Carry – AHAP
180 Ft. Sledpush – AHAP
180 Ft. DB Walking Lunges – Moderate weight
Rest as needed between rounds. Split however desired.
Rx+:(20 DBall Over The Shoulder after each round – 100/70)
Alternate Metcon
For time:
2k Row
800 meter Farmer Carry (70, 53)
2k Row
– Goal: Split as with row intervals but complete 50-100-meter intervals for farmer carries.
*30:00 time cap
Extra Credit
Metcon
Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions
Cool Down
10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.