CrossFit WOD, May 5, 2020

CrossFit WOD, May 5, 2020

Tuesday May 5

Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Yoga Push-ups
10 Hollow Rocks
100 Meter Run
Then,
Get barbells out and review the Floor Press.
*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.

Strength
Floor Press (Weight)
Close grip. Begin with 3 warm-up sets, then use moderate weight for all sets, rest 90s.

Strict T2B/Push-up Warm-up x 5 minutes.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
10 Strict T2B
10 Push-ups
400 Meter Run
– Goal: Moderate effort for the entire 16:00 – 70-75%.

Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
L2: (Strict Knee Lifts) (Box Push-ups)
L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)

Metcon
1a) Banded Facepull-apart: 4 x 15. Rest 30s.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 15. Rest 30s.

Extra Credit
Metcon
1a) Banded Facepull-apart: 4 x 15. Rest 30s.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 15. Rest 30s.

At-Home Warm Up
Warm-up
3 Rounds of:
3 Upward to Downward Facing Dog + Toe Touch () each
3 Tempo Push-ups ()
3 KB Single Leg RDL Handswitch () each
Then: 30 Jumping Jacks, 20 Up-downs

At-Home Strength
Metcon (AMRAP – Reps)
Tabata style:
Superman () 20s x 6
Hollow Rocks () 20s x 6
Side Plank Crunches () 20s x 4 each (hold top position for "rest")

At-Home Metcon
Metcon (AMRAP – Reps)
EMOM 10:
20s Max Burpees ()
40s Max alternating Pistol Squats ()

At-Home Cool Down
Metcon
– Worlds Greatest Stretch x30s each ()
– Lizard Pose x30s each ()