23 Mar CrossFit WOD, March 24, 2020
Posted at 20:00h
in Work out of the day
Tuesday March 24
Warm-up
Warm-up
With a rowing machine + foam roller + light band:
1) Fish Game on Concept II (Or 4 minutes of light row, bike, or ski)*
2) 60s Foam Roll Lats each side, 30s Hollow Hold, 30s Dead Hang on bar, 30s Handstand Hold (plank)
3) 2 Rounds: 25 Banded Facepull aparts, 10 Thoracic Rotations, 30s Biphasic Lat Stretch each side
*If there aren’t enough rowing machines, divide class into two groups and start half on task 1 and half on task 2.
1) Fish Game on Concept II (Or 4 minutes of light row, bike, or ski)*
2) 60s Foam Roll Lats each side, 30s Hollow Hold, 30s Dead Hang on bar, 30s Handstand Hold (plank)
3) 2 Rounds: 25 Banded Facepull aparts, 10 Thoracic Rotations, 30s Biphasic Lat Stretch each side
*If there aren’t enough rowing machines, divide class into two groups and start half on task 1 and half on task 2.
Workout – HOME
Metcon
At Home WOD:
Gymnastics Skill Work
EMOM 10:
ODD Minutes: 10-20s Handstand Hold
EVEN Minutes: 10-20s Hollow Hold
Conditioning:
EMOM 20:
Minute 1: 20s Side Plank Right/20s Side Plank Right
Minute 2: 8 Devils Press (any two objects will work for this)
Minute 3: 8 Up Downs
Minute 4: 8 Squat Jumps
Minute 5: 50 Single Unders
– Goal: Keep all work intervals throughout – meaning if it takes you 30s to complete Devils Press on round 1 it should take the same on the last round.
Finisher:
Wall Sit Hold – Who can go the longest!?
Gymnastics Skill Work
EMOM 10:
ODD Minutes: 10-20s Handstand Hold
EVEN Minutes: 10-20s Hollow Hold
Conditioning:
EMOM 20:
Minute 1: 20s Side Plank Right/20s Side Plank Right
Minute 2: 8 Devils Press (any two objects will work for this)
Minute 3: 8 Up Downs
Minute 4: 8 Squat Jumps
Minute 5: 50 Single Unders
– Goal: Keep all work intervals throughout – meaning if it takes you 30s to complete Devils Press on round 1 it should take the same on the last round.
Finisher:
Wall Sit Hold – Who can go the longest!?
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)
Strength
Bottoms Up KB Press (Weight)
Half-Kneeling. Rest 45s.
Gorilla Rows (Weight)
Use KB. Rest 45s.
Metcon
Metcon
EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches (95, 65)
Minute 3: 15/12 Calorie Row
Minute 4: 15 Pull-ups
Minute 5: 50 Single Unders
– Goal: Keep all intervals within 45s for the duration – some will be much quicker than others so use this "extra time" to recover.
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches (95, 65)
Minute 3: 15/12 Calorie Row
Minute 4: 15 Pull-ups
Minute 5: 50 Single Unders
– Goal: Keep all intervals within 45s for the duration – some will be much quicker than others so use this "extra time" to recover.
Rx+:(GHD Sit-ups) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups) (DU Attempts)
L1: (55, 35) (Ring Rows) (12/10 Cal Row) (Single Unders)
Extra Credit
Push-ups (Max reps)
Cool Down
3-Way Banded Shoulder/Lat Stretch x 30s each position.