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WOD

04-06-20

By April 6, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

400m Jog OR 500m Row OR 1 mile bike

10 arm circles forward/back

10 arm swing up-downs

10 arm swign cross body

10 body twists

10 leg swings ea side

5 SL RDL ea side

;15 Forward Fold

3 POS Hip Stretch

:30 Dynamic Puppy Dog Stretch

:30 Downwad Dog Ankle Opener

10 Jumping Jacks

5 Tempo Air Squats

Back Squat (8 Sets X 3 Tempo :03:03:01:02 E:90)

8 Sets X 3 Tempo Reps: Every :90

Tempo:

:03 Lowering

:03 Pause in Bottom

:01 Stand Up Fast

:02 Pause at Top

*SADPTD = Reverse Grip Dips

**Load should not exceed 60% of Back Squat

Options:

-Loaded Back Pack/Gym Bag/Sand Bag

-DB’s or KB’s in Back Rack Position

-Barbell From Floor to Back

-Barbell From Rack

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
SADPTD: RX

10 Dips

9 dumbbell snatches, right arm 35/20

10 push-ups

9 dumbbell snatches, left arm 35/20

Scale:

10 Squats

9 DB Snatches, right arm 35/20

10 Push Ups/ Box Push Ups

9 DB Snatches, left arm 35/20

Cool Down

1. Walk around the block- 5 min bike- 5 min row

2. Wall Quad Stretch: 2 min per side

3. Pigeon Stretch 3 min per side

4. 3 POS shoulder floss: 3 min per side