WOD: Tuesday, September 18th, 2018

Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: Thursday, March 30th, 2023 (Burpee Day 60)

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, burpees 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min1: :45s Row/Bike/Runner/Ski (increasing intensity) 
  • Min2: 6 Alternating Front Rack Lunges (ascending weights)
  • Min3: 3 Strict Pull Ups + :10s Chin Over Bar Hold 

*Can sub in 5 Ring Rows + :10s Ring Row hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 12 Alternating Front Rack Lunges (115/85) 
  • 6 Pull Ups 

-Rest 2 Minutes and repeat- 

*CRX: 3 Bar/Ring Muscle Ups 

*4 total scores: 

  • calories for each interval 
  • rounds + reps for each interval

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 12 Alternating DB Lunges (50/35) 
  • 6 Pull Ups 

-Rest 2 Minutes and repeat- 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)
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