CrossFit WOD, March 25, 2020

24 Mar CrossFit WOD, March 25, 2020

Posted at 20:00h in Work out of the day by admin

Wednesday March 25

Warm-up

2:00 Jumping Rope or Dynamic Warm-up
Then,
10 Box jumps with step down
10 Jumping Pull-ups
10 Kettlebell Swings
10 Walking BW Lunges
10 T2B or Knee Lifts
10 Push Press
10 Back Extensions (or supermans)
10 Wall balls
10 Burpees
20 Double Unders

Workout – HOME

Metcon

Metcon (Time)

At Home WOD:
Conditioning
"Filthy Fifty Home Version"
For time:
50 Alternating Step-ups on an elevated surface of 16-20"
50 Banded Pull-aparts
50 American Kettlebell Swings
50 Walking Lunges
50 Reverse Crunch
50 Single Arm Push Press (split right/left)
50 Supermans
50 Squat Jumps
50 Burpees
50 Double Unders
– Goal: Have fun and get creative if needed with objects used (if you do not have access to DBs or KBS.)
Finisher: Elbow Plank – Who can hold the longest!?

Workout – HOME

Metcon (6 Rounds for reps)

EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers

(Score is Time Each Set)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

– Goal: Start slow and know that this workout gets harder towards the end! Last tested on 11/28

Rx+:(Sub 20:00)
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap

Extra Credit

Metcon

Barbell Curl 21s: 3 x 7 @1/4 ROM + 7@1/2 ROM + 7 @Full ROM. Rest 90s.

Cool Down

Worlds Greatest Stretch x 20s each pose