CrossFit, Sweat, Bodywork & Da Daily D Sat March 21st 2020


Keep checking your facebook group for updates in on the challenge.
Zoom Workouts Sat 9am. Mon – Fri 12pm, 4pm & 6:30pm. Use this link to join the virtual WOD. 

CrossFit:

In Teams of 2: Only 1 person works at time.

For Time:
42-30-18
DB Deadlifts 70/50s
HSPU’s
Single DB Goblet Squats 70/50
Toes-To-Bar
Wall Balls 20/14lb.

Single DB Goblet Squats are held vertically in front like this demo: (you’re just gunna move a lot faster)

https://www.youtube.com/watch?v=a-dqF4NL2K4

Sweat:

2 rounds for time of:
100 single-unders
20 Single arm DB overhead Lunges 45/35 lb
100 single-unders
12 chin-over-bar pull-ups (DB or KB rows if you don’t have access to a pull up bar)
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups (or rows)
Time cap: 14 minutes
Rest a few minutes and complete:
15min. EMOM:
Min. 1) 15/12 Cal Row or 30ft Shuttle Runs
Min. 2) Max Goblet Squats with 50/35lb KB
Min. 3) Max Push-Ups

Bodywork:

Just Abs Today 🙂

1min. of Seated Ab Circles
1min. of Drunken Mountain Climbers
1min. of Seated Ab Circles (other direction)

Rest 1min.

1min. of Star Plank (right)
1min. of Starfish Sit-Ups
1min. of Star Plank (left)

Rest 1min.

1min. of Bicycle Abs
1min. of Heel Touches
1min. of Russian Twists

Rest 1min.

Repeat EVERYTHING 1 more time with 30sec. stations and 30sec. rest breaks.

Total workout time is: 18min.

Here’s a bunch of video demos because there are some weird names in there. Sunday is a rest day, so don’t be afraid to leave it all out there today!

Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI

Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc

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

Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE

Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo

Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk

Da Daily D:

3min. AMRAP:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time

Rest 1min. Repeat for 5 total rounds.

Score is just the number of sit-ups
Categories: WOD

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