CrossFit WOD, May 7, 2020

CrossFit WOD, May 7, 2020

Thursday May 7

Warm-up
Warm-up
Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Then,
Grab Barbells and complete:
3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats
*Add light weight to bar
1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats
Then,
Transfer Bars to Rack and complete:
3 Wide Stance Box Squats – this will then progress to building to work weight.
*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.

Strength
Box Squat (Weight)
For speed! Moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16"
– Wide Stance

Perform with wide stance @55-65% of Back Squat 1RM, every 60s.
– 15" Parallel Box
Box Jumps (Max reps)
Seated Dynamic Box Jumps: 1/5 x 3, every 60s.

Metcon
Crazy Train (AMRAP – Rounds and Reps)
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts

Extra Credit
Metcon
5 Minutes of Worlds Greatest Stretch

At-Home Warm Up
Warm-up
3 Rounds:
3 Single Leg Upward Dog to Standing () each
3 Tempo Push-ups ()
3 Plank Waves () each
6 Overhead Goodmornings ()

At-Home Strength
Gorilla Rows (Weight)
Perform with KB. Rest 30s. ()
Floor Press (Weight)
Perofrm with contralateral () glute bridge () (). Rest 30s.
Plank (Max reps)
Perform with pull through. 4 x 60s, rest 30s. ()
Overhead Triceps Extension (Weight)
Perform with DB/KB. Rest 30s. ()

At-Home Metcon
Metcon (Time)
For time:
100 Hand Release Push-ups ()
*10 Hollow Rocks () every time you break the set

At-Home Cool Down
Metcon
– Worlds Greatest Stretch x30s ()
– Scorpion Stretch x30s ()