WOD

03-25-20

By March 25, 2020 No Comments

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Check out the YouTube video of the whiteboard & Movement Demo!
https://youtu.be/u1EWBflD4Go

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

General/Dynamic/ICT

Jog around the block

10 arm circles forward

10 arm cricles backward

10 body twist

10 good morning

5 SL Romanian DL ea side

:15 Forward Fold

Child’s pose :30 Dynamic Shoulder opener

10 slow calf pumps

10 fast calf pumps

10 ankle spins ea side

10 jumping jacks

WOD SPECIFIC:

2 rounds:

10-20 Warm up jump rope or hops

3-5 Warm up snatches ea side

Corona-6 (20 Rounds for reps)

10 Rounds:

:30 ME Double OR Single Unders SAD: Bull Rope

:30 Rest

:30 ME Hang DB/KB Snatch

:30 Rest

RX+ DB 50/35 KB 53/35

RX DB 35/25/20 RX KB 35/26

*Every 5 DU = 1 Rep Every 10 SU = 1 Rep

Scale: Jump rope to object jump

**Athletes choice on how to alternate DB/KB snatches.

No Equipment Version:

:30 ME Object Jump

:30 Rest

:30 ME Back Pack Swings

:30 Rest

C-19 Core Finisher 3-25-20 (8 Rounds for reps)

C-19 Core Finisher:

4 Sets:

:30 Right Side Plank

:30 Right Side Plank Rotators

:30 Prone Plank Jacks

:30 Rest

:30 Left Side Plank

:30 Left Side Plank Rotators

:30 Prone Plank Jacks

:30 Rest

Scale to :15 per position.

*Score Plank Jack reps ea time you hit them, 8 total times.

*WE WILL BE GOING LIVE WITH THIS WITH COACH CLAIRE! STAY TUNED*