22 Mar CrossFit WOD, March 23, 2020
Posted at 20:00h
in Work out of the day
Monday March 23
Warm-up
Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Adductor Rock-back Stretch x 10 reps each side
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up: Clean + Jerk
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Adductor Rock-back Stretch x 10 reps each side
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up: Clean + Jerk
Metcon
Metcon (Time)
At Home WOD
Strength:
A1) DB Reverse Lunges: 4 x 8-10 each. Rest 30s.
– Any objects can be used for this.
A2) 1-Arm DB Rows: 4 x 8-10 each. Rest 30s.
Conditioning:
5 RFT:
10 Burpees
10 Air Squats
10 Sit-ups (abmat preferable)
10 Jump Lunges (total)
Rest 60s.
– Goal: Keep track of all splits – we want to keep your splits within 30s of each other so finding a "sustainable" 80% pace is the goal.
Finisher:
50 KB Curls (any object will work)
Strength:
A1) DB Reverse Lunges: 4 x 8-10 each. Rest 30s.
– Any objects can be used for this.
A2) 1-Arm DB Rows: 4 x 8-10 each. Rest 30s.
Conditioning:
5 RFT:
10 Burpees
10 Air Squats
10 Sit-ups (abmat preferable)
10 Jump Lunges (total)
Rest 60s.
– Goal: Keep track of all splits – we want to keep your splits within 30s of each other so finding a "sustainable" 80% pace is the goal.
Finisher:
50 KB Curls (any object will work)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
Strength
Clean and Jerk (Weight)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
RX+: Heavy DT (185/125)
Extra Credit
Metcon (AMRAP – Rounds)
Single Arm Farmer Carry: AMRAP 5 in 90ft intervals @ moderate weight.
– improve upon last week by completing one additional round.
– improve upon last week by completing one additional round.
Cool Down
Active Straight Leg Raises x 20 reps each side.
– Any style permitted IE Power Clean, Push Jerk, etc.
– sets of 3-2-1-1-1-1-1-1…
– Goal: strategically build to a new 1RM hitting a 5# PR.
– Beginner: Technique work performing 8 x 2 OR Back Squat 5 x 5.