30 Apr CrossFit WOD, May 1, 2020
Posted at 20:00h
in Work out of the day
Friday May 1
Warm-up
Warm-up
3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 1-Arm KB Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 1-Arm KB Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
Strength
Push Press (Weight)
Single Arm KB Row (Weight)
Rest 45s. 1 challenging weight for all sets
Rest 60s.
– Neutral grip
– Neutral grip
Metcon
Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
– Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
– Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.
L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap
Extra Credit
Overhead Triceps Extension (Weight)
Banded. Rest 60s.
At-Home Warm Up
Warm-up
3 Rounds of:
3 Upward to Downward Facing Dog + Toe Touch () each
6 Overhead Goodmornings ()
9 Wall Slides ()
Then: 30 Jumping Jacks, 20 Up-downs
3 Upward to Downward Facing Dog + Toe Touch () each
6 Overhead Goodmornings ()
9 Wall Slides ()
Then: 30 Jumping Jacks, 20 Up-downs
At-Home Strength
Barbell Glute Bridges (Weight)
– Goal: 4 challenging sets that people should feel in their glutes
– Glute Hip Thrust can be used if you have enough benches
– Glute Hip Thrust can be used if you have enough benches
3s descent, rest 30s.
Windmills (Weight)
Rest 30s.
DB Split Squats (Weight)
3s descent. Rest 30s.
At-Home Metcon
Metcon (Time)
10-1
Pistol Squat () (each)
Burpees ()
Pistol Squat () (each)
Burpees ()
L1: Box Pistol Squat ()
At-Home Cool Down
Metcon
– Lizard Pose x30s
()
– Worlds Greatest Stretch x30s
()
()
– Worlds Greatest Stretch x30s
()
– 3-4 singles above 90% building to a new 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
– This was tested on 3/20, but most of you were NOT open. Last tested on 11/15.,5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
– This was tested on 3/20, but most of you were NOT open. Last tested on 11/15.