CrossFit & Strong WODs Wed Feb 12th 2020

A special Valentines day contest for our couples! Put your names and the date in the sparkly envelope at the front desk every time you workout together. Every workout together is an entry and increases your chances of winning. Remember if your person doesn’t work out here, they can always try 2 classes for free!
These are the official parking rules and you may be towed if you ignore them.

CrossFit:

A.) “Butts and Guts Marathon”
30min. AMRAP:
10 Front Squats 155/105
10 Deadlifts 225/155
10 Toes-To-Bar
400m Run

Looking for something long and fun today. Haven’t done anything like this in a while. Ideally the weights are something that almost everyone can do and share bars. If you need to scale, then find a buddy who may be around the same scaling weights.

You may take the squats out of the rack today or off the floor. Up to you. Faster off the floor obviously 😉

Cool Down:

Easy 2 min cardio

1 min each leg

Strong:

Wednesday 2/12 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 3 reps
*Increase from 3×5 last week

B. Barbell Hip Thrusts
3 sets of 6 reps
*Increase from 3×9 last week

C. Rear-Foot Elevated DB RDL
https://www.youtube.com/watch?v=4EfcQ27Zgew
Performed like video demo, but with DB’s instead of Barbell
1 x 12 reps PER LEG (lighter, warmup, feel out the movement)
2 x 8-10 PER LEG (heavier, work sets)

D. One Round:
30 Reps Banded Glute Bridge
https://www.youtube.com/watch?v=iEPWq4gGDnI
30 Reps Box Step-ups (alternating legs, no weight)
30 Reps Banded Glute Bridge

E. 2 Rounds:
10-15 Reps Hanging Leg Raises (Rings or bar)
10-15 Reps Weighted Sit-ups (DB on or above chest)
30-45 sec Ring Plank Hold
Rest 2 min

 

Categories: WOD

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