CrossFit, Bodywork, Sweat & Da Daily D WODs Mon March 23rd 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge!
Body weight Zoom Workouts 7am, 12pm, 4pm & 6:30pm.
Equipment Zoom workout 5pm use this link to join any of our ZOOM wods!

 

CrossFit:

Back Rack Lunge 
18min. Window…
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
3min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.

ADV 135/95

Bodywork:

12 Days of Christmas Bodyweight Workout!

1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges

Complete the reps the same way you sing the song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1.

Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link

Sweat:

5 rounds: (10min. CAP)
7 Pull-Ups or Rows with KB or DB if you don’t have a bar
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)

5 Rounds: (10min. CAP) 
15/12 Cal Row or 30/24 Sumo DL High Pulls if you don’t have a rower
20 Wall Balls (20/14)

10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold

Rest 3min. Between Each

Pay attention to the clock on the planks. If you drop before the minute, you owe me whatever time is left. I want that 5lb plate touching the floor on every rep on the twists too!

Da Daily D:

Get as far as possible in 20min…

3 Rounds:
30 Push-Ups
30 Alt. DB Snatches

2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press

1 Rounds:
100 Air Squats
200 Double Unders

*Use 45/30s…
*Advanced 50/35+
*Go FAST! If you finish, put your time in!

 

Categories: WOD

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