CrossFit WOD, March 27, 2020

CrossFit WOD, March 27, 2020

Friday March 27

5:00 of Box Programming Dynamic Warm-up OR Row, Bike, 400 meters
10:00 of Gymnastics Review – strict handstand push-ups, Rope Climbs, and scaling options. This includes getting warm for this work. This will give you time to coach and have people prepared to roll right into the strength work choosing the correct scaling option.

Workout – HOME
At Home WOD:
1a) Banded Hammer Curls: 4 x 15. Rest 30s.
1b) Seated DB Lateral Raises: 4 x 15. Rest 30s.
Tabata – Alternating:
1a) Reverse Lunges (alternating legs in place)
1b) SDHP (any object will work)
Rest 60s before moving to #2
2a) Flutter Kicks
2b) Elbow Plank
Rest 60s before moving to #3
3a) Plyo Push-ups
3b) Banded Pull-apart with an underhand grip
Finisher – Worlds Greatest Stretch x 20s each pose + 20 Active Straight Leg Raises each side

Workout – HOME
Metcon (Time)
400m Run

Immediately Into …

10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
– Kipping Handstand Push-ups
– Negative Handstand Push-ups: Reps 8-6-4-2
– DB Push Press
1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
– Rope Climb Sit to Stand: Reps 8-6-4-2
– Ring Rows: Reps 24-20-16-12
– Goals for 1a/1b – whatever scaling option is chosen all sets should be tough.

Curtis (AMRAP – Rounds and Reps)
5 Curtis P’s (115, 75)
400 Meter Run
– Goal: Lower effort – 70% as the Curtis P’s will gas you if you’re not smart.

Rx+:(AMRAP 20)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)

Extra Credit
Barbell Row (Weight)
Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same weight you used in the WOD.

Cool Down
Biphasic Lat Stretch x 60s each side.