01 May CrossFit WOD, May 2, 2020
Posted at 20:00h
in Work out of the day
Saturday May 2
Warm-up
Warm-up
Partner up and grab medballs and Kettlebells
Complete 2 sets of 10 each person:
20 Wall balls
20 KBS
20 Hand Release Push-up or Box Push-up Scaling
20 T2B or Knee Lifts of Abmat Sit-ups
200 Meter Run (100m each person)
Complete 2 sets of 10 each person:
20 Wall balls
20 KBS
20 Hand Release Push-up or Box Push-up Scaling
20 T2B or Knee Lifts of Abmat Sit-ups
200 Meter Run (100m each person)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 8:
8 Wall balls (20, 14)
8 KBS (53, 35)
*One athlete completes a full round
AMRAP 8:
8 Wall balls (20, 14)
8 KBS (53, 35)
*One athlete completes a full round
Rest 60s
AMRAP 8:
8 Wall balls
8 T2B
*One athlete completes a full round
Rest 60s.
AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round
Rest 60s
AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike
L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)
Cool Down
Metcon
Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs
At-Home Warm Up
Warm-up
3 Rounds:
3 Single Leg Upward Dog to Standing () each
3 Tempo Push-ups ()
3 Plank Wave () each
3 Scorpion Stretch () each
6 Overhead Goodmornings ()
3 Single Leg Upward Dog to Standing () each
3 Tempo Push-ups ()
3 Plank Wave () each
3 Scorpion Stretch () each
6 Overhead Goodmornings ()
At-Home Strength
Metcon (AMRAP – Reps)
EMOM 12:
Min 1: 20s Max Russian Kettlebell Swing ()
Min 2: 20s Hollow Hold ()
*Increase to 30s per round of Russian Swings in round 3&4, and 40s in round 5&
Min 1: 20s Max Russian Kettlebell Swing ()
Min 2: 20s Hollow Hold ()
*Increase to 30s per round of Russian Swings in round 3&4, and 40s in round 5&
At-Home Metcon
Metcon (Time)
100 Air Squats ()
80 Single Arm DB/KB Hang Power Clean () s (total)
60 Push-ups ()
40 Goblet Reverse Lunges () (each)
20 Turkish Get-ups ()
80 Single Arm DB/KB Hang Power Clean () s (total)
60 Push-ups ()
40 Goblet Reverse Lunges () (each)
20 Turkish Get-ups ()
At-Home Cool Down
Metcon
– Worlds Greatest Stretch x30s each
()
– Scorpion Stretch x30s each
()
()
– Scorpion Stretch x30s each
()