28 Mar CrossFit WOD, March 29, 2020
Posted at 20:00h
in Work out of the day
Sunday March 29
Warm-up
Warm-up
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Carioca
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
Then,
Review:
– Close Grip Bench Press
– DB Split Squats
– Devils Press
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Carioca
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
Then,
Review:
– Close Grip Bench Press
– DB Split Squats
– Devils Press
Strength
Bench Press (Weight)
Rest 30s, slightly heavier than last week
DB Split Squats (Weight)
Rest 30s, slightly heavier than last week
Metcon
Metcon
EMOM 20:
Minute 1: 20s Max Calorie Row
Minute 2: 20s Max Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Max Double Unders
– Goal: hard 20s efforts, but NOT maximal. Score = total Devil’s Press reps
Minute 1: 20s Max Calorie Row
Minute 2: 20s Max Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Max Double Unders
– Goal: hard 20s efforts, but NOT maximal. Score = total Devil’s Press reps
L2: (DU Attempts)
L1: (30, 20 Renegade Rows in place of Devils Press) (Single Unders)
Extra Credit
Metcon
Banded Facepull aparts – Max Reps in 5:00
*Every time you stop complete 15 DB Lateral Raise
*Every time you stop complete 15 DB Lateral Raise
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.