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Corona -3
https://m.youtube.com/watch?v=Q8Y8Pv4aQoc
CrossFit Blade – CrossFit
Warm-up
General Dynamic Warm UP: (Joint Prep + Increase Core Temp)
:20 High Knees
:20 Butt Kicks
10 Forward Arm Circles
10 Backward Arm Circles
10 Boxy Twists
10 Good Mornings
5 SL Romaninan DL Each Side
:30 Hurdlers Stretch Each Side
10 Dynamic Pigeon Stretch Each Side
5 Tricep Push Up
Press to Downward Dog
10 Double Heel Calf Pumps
WOD SPECIFIC:
2 Rounds:
3 DL + 3 HPC + 3 Push Press
RD1: 10 Step Back Lunge RD2: 8 Jumping Lunge
10-20 Bicycle Kicks- Practice Range of Motion (opposite elbow to opposite knee)
Corona-3 (Time)
EQUIPMENT VERSION:
3 Rounds Each Side
10 Deadlift
10 Hang Power Clean
10 Push Press
-1 min rest
3 Rounds:
16 Jumping Lunges SAD: 8 U-Turns
30 Bicycle Kicks SAD: :45 OVH DB Hold
– 1 min rest
3 Rounds Each Side:
8 Deadlift
8 Hang Power Clean
8 Push Press
-1 min rest
3 Rounds:
16 Jumping Lunges SAD: 8 U-Turns
30 Bicycle Kicks SAD: :45 OVH DB Hold
-1 min rest
3 Rounds Each Side:
6 Deadlift
6 Hang Power Clean
6 Push Press
*Athletes can use KB or DB OR any other loaded object and perform assigned reps on each side of the body. Completing the DL into HPC into Push Press on the right side of the body, then the left for a total of 3 rounds each. Then 3 rounds of the Lunge and Bicycle Couplet, then decrease reps and perform 3 rounds of DL/HPC/PP complex on each side of the body, then Lunge/Bicycle Couplet, then decrease reps and perform 3 more rounds each side of the body for time.
Corona-3 (Time)
BODYWEIGHT VERSION
3 Rounds:
10 Air Jump Squats
10 BackPack Swings
10 Pike Press
-1 min rest
3 Rounds:
16 Jumping Lunges
30 Bicycle Kicks
-1 min rest
3 Rounds:
8 Air Jump Squats
8 Back Pack Swings
8 Pike Presses
-1 min rest
3 Rounds:
16 Jumping Lunges
30 Bicycle Kicks
-1 min rest
3 Rounds:
6 Air Jump Squats
6 Back Pack Swings
6 Pike Presses
*Backpack swings can be anything you have that can simulate a KBS, Backpack, gym bag, paint can etc..
Scale: Jump squats to air squats, Jump Lunge to Step Back Lunge, Pike Press ROM.
Cool Down
1. Walk around block: Breathe slowly through the nose and belly
2. Pigeon Stretch: 2 min per side
3. Child’s Pose: 2 min hold
4. Wide Leg Forward Fold-Standing: 2 min hold
