CFL #949
CrossFit Lackland – CROSSFIT
ROMWOD
*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching
Warm-up
3 Rounds:
20 Single Leg RDLs
10 Push Ups to Downward Dog
30 Flutter Kicks
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
10 Alternating Single Arm Devil Press 50/35
30 V-Up
-Rest 2 Minutes-
AMRAP 10 Minutes
20 Alternating Single Arm Devil Press 50/35
40 V-Up
Olympic Lifting
Squat Clean (7 sets of 3 reps @ 78 to 82%)
*These are not touch’n go
*Rest as needed between sets (ideally no more than 2-3 minutes)
*Focus on fast drive out of the hole and chest up throughout
*Only take 1-2 breaths between reps to gather yourself for lifts 2 and 3 each set
CoronaVirus Quarantine WOD
Warm-up
3 Rounds:
10 Big Arm Circles (Forward/Backward)
20 Alternating Bodyweight Single Leg RDLs
1:00 Handstand Hold or Plank
Metcon
Metcon (AMRAP – Reps)
AMRAP 14 Minutes:
20 Alternating Step Ups
10 Hand Release Push Ups
20 Sit ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
Try to keep alternating step ups at a smooth pace.
If you are capable of handstand push ups, you can sub those for the hand release push ups.
Scale to knee push ups or elevated push ups if needed.
DEMO VIDEOS:
Alternating Step Ups: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9
Hand Release Push Ups: https://www.youtube.com/watch?v=ZNvcGllxtEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24
Metcon (AMRAP – Reps)
AMRAP 16 Minutes:
20 Weighted Alternating Step Ups
10 Strict Handstand Push Ups
20 Sit ups
RX: 50#/35# Dumbbell