CrossFit & Sweat WODs Thursday Sept 12th 2019


Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
We need Scaled teams! Click the photo to register your team! Taco party after don’t miss it!

CrossFit:

A.) Back Rack Lunge & RDL Superset 
Lunge 8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.
SUPERSET with;
Single Leg RDL 8 Reps on each leg
*Rest 2min. and start back at the top.
*20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.

B.) 14min. AMRAP:
10 Cal Assault Bike or Row or 100m Run
10 Toes To Bar
8 Deadlifts

*Rounds 1-2 is 185/135
*Rounds 3-4 is 225/155
*Rounds 5-6 is 275/185
*Rounds 7-8 is 315/205
You increase weight every 2 rounds. Scaled is just lighter #s. Choose something that you do not have to break until maybe round 5.

If for any reason you finish round 8, you may stay at that weight or increase more if you can.

 

Cool Down:

Jog 400m Then spend 1 min on each stretch per leg:

 

Sweat:

A.) 20 min. AMRAP:
10 Cal Bike
8 Front Rack Lunges (75/55lb.)
10 Cal Row
8 Front Squats (75/55lb.)
*add 2 reps every round on barbell movements only

3 min. rest.

B.) 15 min. to finish…
12–11-10-9-8-7-6-5-4-3-2-1
American Kettlebell Swings
Burpees
We did part 2 in CrossFit last week, so if you did that for any reason, switch the movements up to something you haven’t done yet, please.

 

Categories: WOD

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