25 Mar CrossFit WOD, March 26, 2020
Posted at 20:00h
in Work out of the day
Thursday March 26
Warm-up
Warm-up
1) Oscillatory foam roll adductors x 60s each
2) Rock back adductor stretch x 60s each side
3) Bird Dogs: 3 x 5 ea.
4) Banded Glute Bridge: 4 x 5 – hold top of each rep for a 2 count
5) Warm-up the main movement of the day – Box Squat performing 5 perfect reps for 3-4 sets.
*In between sets perform 3 Seated Dynamic Vertical Jumps
2) Rock back adductor stretch x 60s each side
3) Bird Dogs: 3 x 5 ea.
4) Banded Glute Bridge: 4 x 5 – hold top of each rep for a 2 count
5) Warm-up the main movement of the day – Box Squat performing 5 perfect reps for 3-4 sets.
*In between sets perform 3 Seated Dynamic Vertical Jumps
Workout – HOME
Metcon (Time)
At Home WOD:
Strength:
1a) Goblet Box Squat: 4 x 12-15. Rest 30s.
1b) Russian Twists: 4 x 20 (total.) Rest 30s.
Conditioning:
For time:
100 DB Thrusters (light or one odd object held in goblet position to overhead will work.)
*EMOM (starting at 0:00) 8 Yoga Push-ups or Box Push-ups
Finisher: Tabata – Single Leg Glute Bridges
Strength:
1a) Goblet Box Squat: 4 x 12-15. Rest 30s.
1b) Russian Twists: 4 x 20 (total.) Rest 30s.
Conditioning:
For time:
100 DB Thrusters (light or one odd object held in goblet position to overhead will work.)
*EMOM (starting at 0:00) 8 Yoga Push-ups or Box Push-ups
Finisher: Tabata – Single Leg Glute Bridges
Workout – HOME
Metcon
EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
(No Measure)
Strength
Box Squat (Weight)
For speed! Moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16"
– Wide Stance
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16"
– Wide Stance
Metcon
Metcon (Time)
4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings (70, 53)
15 DB Thrusters (50, 35)
Rest 2:00
– Goal: Hard efforts – UB for ALL movements. You should need the entire 2:00 to recover.
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings (70, 53)
15 DB Thrusters (50, 35)
Rest 2:00
– Goal: Hard efforts – UB for ALL movements. You should need the entire 2:00 to recover.
Rx+:(5 Rounds) (88, 70 if possible) (Landmine Thrusters)
L3: (53, 35) (45, 30)
L2: (45, 30) (40, 25)
L1: (35, 25) (35, 20)
Extra Credit
Metcon (AMRAP – Rounds and Reps)
X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
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.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move perfectly with.
– Goal: 6 work sets that look pristine and where weights are moving fast. Make sure NOT to sit back TOO far on the box.