29 Mar CrossFit WOD, March 30, 2020
Posted at 20:00h
in Work out of the day
Monday March 30
Workout – HOME
Warm-up
Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Adductor Rock-back Stretch x 10 reps each side
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up Front Squat, Power Snatch
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Adductor Rock-back Stretch x 10 reps each side
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up Front Squat, Power Snatch
Strength
Front Squat (Weight)
Build to a 1RM in 10 sets. Rest 2:00
– Goal: Build to a new 1RM exceeding old 1RM by 5#s. This was last tested on 11/4.
– Beginner: 5 x 5 OR Front Box Squat. Rest 90s.
– Goal: Build to a new 1RM exceeding old 1RM by 5#s. This was last tested on 11/4.
– Beginner: 5 x 5 OR Front Box Squat. Rest 90s.
Metcon
Snatch Balls (AMRAP – Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 15)
– Goal: Treat this like an Open WOD – 80% for first 5:00 then 100% for last 2:00. Last tested on 11/7
7 Power Snatch (95, 65)
10 Wall balls (20, 15)
– Goal: Treat this like an Open WOD – 80% for first 5:00 then 100% for last 2:00. Last tested on 11/7
Rx+:(Rest 7:00 + Repeat)
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Extra Credit
Metcon
Glute March x 100 Reps. Rest as needed.
*Every time you stop complete a 20s wallsit hold
*Every time you stop complete a 20s wallsit hold
Cool Down
Rock back adductor stretch x 60s each side
2 Rounds of:
30 Jumping Jacks
20 Mountain Climbers
10 Up-Downs
5 Upward to Downward Facing Dog + Toe Touch
Strength
1a) Yoga Push-ups: 4 x 10-20. Rest 30s
1b) Weighted Reverse Lunge: 4 x 8-10. Rest 30s
2a) Single DB Arm Row: 4 x 8-10. Rest 30s
2b) Reverse Plank: 4 x 20s. Rest 30s
Conditioning
For time:
100 Air Squats,
50 Burpees,
100 Hollow Rocks