CrossFit, Bodywork, Sweat & Da Daily D WODs Fri May 22nd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

Spending 8min. at each station with NO REST between stations (40min. straight through):

1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 Standing Lateral Raises with 10-15lb. plates
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.

*You may complete in any order you like.

Thought this would be a nice change of a pace for today. Has a little full body aesthetics vibe with a little CrossFit tempo. The only thing we can score here is the clean and we haven’t hit a heavy one in a while so just hit whatever feels good and try not to miss. Enjoy!

Sit-Up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link

Tricep push down:
https://www.youtube.com/watch?v=aTOiLN7ab40

Bodywork:

Here’s a little tweak to one of our most popular bodyweight workouts we ever made:

For Time:
250 Up Downs with a Double Shot

Video Demo: (1st video)
https://www.instagram.com/p/B_QrxPNHszD/?utm_source=ig_web_copy_link

The first time we did this was just 250 up downs without the double shot. Advanced version is 500 reps.

This still might be our most reposted workout to date, so I thought this would be a new fun challenge.

Sweat:

A.) Every 4min. x 5 Rounds:
20/15 Cal Assault Bike or 15 20ft Shuttle Runs
10 DB Bench Press 45/25lb+
10 Pull-Ups

Rest 3min.

B.) Get as far as possible in 13min…
10-20-30-40-50
Heavy Russian KB Swings 70/53
Push-Ups
Sit-Ups (anchored around KB)

You may use a barbell bench press as well if you can coordinate with someone else in the room and share! Also, going unbroken on part 2 would be nice, so if you have to, you can scale the weight to make it more feasible

Da Daily D:

A.) 20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats

At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB’s outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.