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WOD

03-23-20

By March 23, 2020No Comments2 min read

CrossFit Blade – CrossFit

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Warm-up

General Dynamic:

2 Rounds:

20 High Knees

20 Butt Kicks

10 Jumping Jacks

5 Inch Worms

10 arm circles forward

10 arm circles backward

10 Body Twist

10 leg swings each Side

:20 Forward Fold

3 POS Hip Stretch- :30sec per position

T Stretch on floor :30 hold each side

Dynamic T Stretch- 3 each side

Downward Dog Heel Press :20 hold

20 Double Calf Pump

1 min weighted bottom of squat hold

5 perfect Air Squats

STRENGTH/WOD SPECIFIC:

2 Rounds:

Work up to :03 Tempo Squat Lowering and hold with working load

5 Push Ups

5 Burpees

SADPTD: C-19 STRENGTH- Tempo Dip + Push Up (5 Rounds for reps)

EMOM 10:

Even: 5 X :05:05:01:01 Tempo Chair Dip

Odd: :30 Max Rep Push Ups :30 Rest

*Chair Dip to be performed with reverse grip, knuckles forward. :05 lowering :05 Hod Press up fast. Then max push ups on floor for :30, then rest for :30 to top of next minute

C-19: STRENGTH- Tempo Squat + Push Up (5 Rounds for reps)

EMOM 10:

Even: 5 X :05:05:01:01 Tempo Squat

Odd: :30 Max Rep Push Ups :30 Rest

*Athletes will squat with whatever load they choose, 5 seconds down to the bottom, 5 seconds hold in the bottom, stand up fast for 5 total reps per set. At the top of the minute, perform as many push ups as possible in :30 seconds, then rest for :30 seconds to begin next set.

Suggested Loading:

a) 1 Dumbell OR KB in the Goblet Position

b) 2 DBs OR KBs in the front rack position

c) Barbell Loaded ~50% of 1RM

*Post load and apparatus to comments*

Corona-4 (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 4:

10 Front Squat SADPTD: 10 Chair Dips

10 Burpee

-2 Minute Rest

Barbell Suggested Load: 115/75 RX+ 95/65 RX

DB RX+ 2 DBs 50/35 RX 1 DB 50/35 OR 2 DBs 35/25/20

*Score is for total rounds and reps. Athlete will pick up where they left off after 2 minutes rest.

Scale: Air Squat, Up Downs for Burpee.

Cool Down

1. Walk around block OR bike OR Row for 5 minutes

2. Wall Quad Stretch: 5 min hold

3. Pigeon Stretch: 5 min hold

4. Doorway Pec Floss: 3 min hold per side