26 May CrossFit WOD, May 27, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
50m Shuttle Run (25m out/25m back)
5 Kettle bell swings
3 Handstand Push Ups
1 Burpee Box Get Over
50m Shuttle Run (25m out/25m back)
5 Kettle bell swings
3 Handstand Push Ups
1 Burpee Box Get Over
Metcon
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
* Partner 1 will complete 2 full rounds followed by Partner 2.
Weightlifting
Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats
Front Squat + Back Squat (Weight)
Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
Auxillary Work
3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
1 min bike erg (sit/stand)
5 Deadbugs (each side)
5 up-downs
5 Single Arm Kettle Bell Swings eye level (light/each side)
10-sec handstand hold