21 Mar CrossFit WOD, March 22, 2020
Posted at 20:00h
in Work out of the day
Sunday March 22
Warm-up
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,
Review:
– Close Grip Bench Press
– DB Split Squats
– Overhead Squats
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,
Review:
– Close Grip Bench Press
– DB Split Squats
– Overhead Squats
Strength
Bench Press (Weight)
Close Grip. Rest 30s.
DB Split Squats (Weight)
Rest 30s.
Metcon
Metcon (Time)
4 Rounds for time:
400 Meter Row
15 Overhead Squats (95, 65)
15 Burpees
– Goal: UB Overhead Squats for ALL 4 rounds.
400 Meter Row
15 Overhead Squats (95, 65)
15 Burpees
– Goal: UB Overhead Squats for ALL 4 rounds.
L3: (75, 55)
L2: (65. 45)
L1: (53, 35 Goblet Squats) (10 Burpees per round)
*20:00 time cap
Extra Credit
Metcon (AMRAP – Reps)
Glute March x 4:00 for max reps
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.