CrossFit, Bodywork, Sweat & Da Dily D WODs Thurs May 14th 2020


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

CrossFit:

A.) Back Rack Lunge/RDL Super set 
Back Rack Lunge 8 reps on each leg climbing in weight and as heavy as possible.
Superset immediately with:
Romanian Deadlift 8 Reps each leg climbing in weight and heavy as possible.
*Make sure you you are really pushing back on those heels and looking for that hamstring stretch in the lift. The weight doesn’t even matter honestly if you do it right. Do NOT keep your leg completely straight. There is a SLIGHT knee bend still.
Rest 2min. after each superset. The start back at the Lunges.
(3-4 sets in a 20min. Window)
B.) 10 Rounds For Time: 12 min time cap
10 Front Squats 75/55
8 Toes-To-Bar

*ADV 10 Toes-To-Bar

Bodywork:

5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)

Rest 1min. Repeat for 4 Total Rounds

Sweat:

15min. AMRAP:
21 Wall Balls 20/14
15 20 ft Shuttle Runs
9 DB Deadlifts 70s/50s

Rest 5min.

15min. to get as far as possible…
10-20-30-40-50
Back Rack Lunges 95/65
10-10-10-10-10
“A” Squats on the Rogue brick
10-10-10-10-10
Reverse Burpees holding a plate or DB

So for part B it will go like this… 10 lunges, 10 “A” squats, 10 cal bike… Then, 20 lunges, 10 “A” squats, 10 cal bike… And so on…

Da Daily D:

For Time:
7 Rounds:
10 Alt. DB Snatches 50/35lb.
30 Double Unders

immediately into;

5 Rounds:
10 Burpee Deadlifts 50/35lb.
15 Toes-To-Bar or Reverse Sit Ups

Little nastier than it seems 😉

ADV is 70/50s on the Deadlifts if you have them.

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Your email address will not be published.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.