CrossFit ,Strong, Sweat WODs Wed April 10th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

“Pump Session ”

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike
10 Incline DB Bench Press 50/25s
50 Double Unders
15 Pull-Ups

*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.
*put one end of your bench on top of some plates to get it to an incline of about 30-45 degrees
*A lot of you guys are very strong on bench so feel free to use 70s for ADV.
*Score is your slowest round
B.) DB Bent Over Ladder:
10-9-8-7-6-5-4-3-2-1

*70/45lbs. or more
*Complete 10 on the right, then 10 on the left, then 9 on the right, then 9 on the left, and so on…
*Keep form and time under tension a priority.

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
“Stop” Deadlifts – Reps 5-4-4-3-3 (increasing weight EVERY SET)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
B. Pendlay Rows – Build to challenging set of 5 reps
Then complete 3 sets of 6 reps @ 10-15% less than top 5-rep set
https://www.youtube.com/watch?v=a5apml0xAxo

C. Rear-Foot Elevated Split Squat
5 x 5 (increasing weight to top set of 5 reps per leg)
***Start light so that only the last 2 sets are truly “challenging”
Use the “Back-Rack” Position if comfortable with heavy weights, otherwise DB’s or KB’s held by side, or front-rack position
https://www.youtube.com/watch?v=-Hl014L9NY0

D. AMRAP 6 min:

6 Burpee Box Step-ups (DB in each hand)
12 Russian KBS (HEAVY)
18 GHD or Decline Sit-ups
E. Banded Leg Curls – 2-3 x 20-25 reps
***See video regarding elevation of hips for more range of motion
Select band thickness to reach a difficult set within rep range
Hold and contract for one second at the top of each rep
https://www.youtube.com/watch?v=01lZBLGvT8Y

Sweat:

35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and keep chipping away.

6 Rounds:
10/7 Cal Assault Bike
10  Perfect Push Ups (hard)

Must Rest 90sec Then;

6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s

Must Rest 90sec. Then;

6 Rounds:
15 Wall Balls 20/14
5 DB Burpee Power Cleans 50/35s

Must Rest 90sec. Then;

For Time:
50 “A” Squats

**Once you finish everything, rest 90sec. again and then go back through. Change push ups to Floor Press if you get there again.

Categories: WOD

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