08 Mar CrossFit WOD, March 9, 2020
Posted at 20:00h
in Work out of the day
Monday March 9
Warm-up
Warm-up
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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 – Deadlift + Power Clean + Front Squat Complex
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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 – Deadlift + Power Clean + Front Squat Complex
Strength
DL + PC + FS Complex (Weight)
Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
– Goal: Build to a heavy load in 8 sets. Rest 2:00
– Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if form permits.
3 Deadlifts
3 Power Cleans
3 Front Squat
– Goal: Build to a heavy load in 8 sets. Rest 2:00
– Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if form permits.
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.
Metcon
Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25
Rx+:(Rest 8:00 + Repeat)
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Up Downs)
*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
Extra Credit
Metcon (Distance)
Crossbody Carry – 6:00 x Max 100ft. sets – switch sides every 100 ft.
Cool Down
Worlds Greatest Stretch x 20-30s each pose