WOD

4/3/20

4/3/20
All home WODs are in the HomeWOD drop-down. Change from ‘CrossFit’ to HomeWOD to see. Thanks- please email cfsouthshore@gmail.com with any questions

Thursday – 02Apr2020

Thursday – 02Apr2020

“Backtisimus Dorsi-Flexing” (Time)
4 Rounds:
Run 4mins out and 4mins back
10-15 strict pullups or 20 towel rows
10 DB rows each side (sub with weighted bag)
20 Leg raises
Cash Out
3×7-7-7 bicep curls
(7 halfway up, 7 halfway down, 7 full)
*rest 60-90sec between sets*

Friday – 20Mar2020

Friday – 20Mar2020

Box Back Squat (10-8-6-4)
-keep knees behind ankles on decent
-3 second negative always
-deload and explode up
-set box at parallel hip crease
-heavy but not maximal
-focus on quality reps and engaging glutes and hamstrings
Masters AGQ 20.1 (AMRAP – Rounds and Reps)
AMRAP 6:
8 Thrusters (135,95)
50 DU

L3: 1DU=2SU, (115,75)
L2: (95,65)
L1: (75,55)


Thursday – 19Mar2020

Thursday – 19Mar2020

“CF Games AGQ 20.3” (Time)
100 Alternating DB Snatch (50,35)
50 Cal Row
100 bar facing burpees

*20min cap*

L3: (35,25)
L2: (25,20)
L1: (15,10)

Core
Coreout:
3 rounds – no rest
-1 min bicycle crunches
-1 min plank

Wednesday – 18Mar2020

Wednesday – 18Mar2020

“Gymnastithon” (Time)
5 BMU
200m run
10 T2B
400m run
15 pullups
800m run
20 C2B
800m run
15 pullups
400m run
10 T2B
200m run
5 BMU

*30min cap*

Scaling:
BMU – (1BMU=3PU+3Dip), 8 jumping muscle up
T2B – knee to elbow, knee to 90, abmat situps
C2B – pullups, jumping C2B, banded C2B
PU – jumping pullups, banded pullups, jumping with negative


Tuesday

Tuesday
If you are working out from home be sure to record your workout through the app!

Weighted Step-ups (10-8-6-4)
Add weight each set
-:3 negative on each rep
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

L2: (95/65)
L1: (75/55) (Step-ups)
HomeWOD
Metcon (AMRAP – Rounds and Reps)
“Sugar-Me”
AMRAP 10
20 Jumping Lunges
10 Burpees

RX+: Weighted Lunges
L2: Regular Lunges
L1: Air Squats

After Party
CoreOUT
3 Rounds
15 Wallball Hamstring Culs or Glute Bridge
15 Jackknife Crunch
15 Russian Twists

Monday – 16Mar2020

Monday – 16Mar2020

Squat Clean (7×1)
Emom 7:
1 squat clean @90%
Squat Snatch (7×1)
Emom 7:
1 squat snatch @90%
HomeWOD (Time)
Run/Jog/Walk 5 mins out, then 5 mins back

Then…
5-10 rounds:
10/5 pushups
10 air squats
10 situps

Then…
Run/Jog/Walk 5 mins out, then 5 mins back


“Pervail”

“Pervail”

Metcon
3 Rounds:
800m Run
30 Single Arm Alternating DB Snatches (50/35)
30 Goblet Squats (50/35)
Kilos: 22.5/15
Metcon (Time)
3 Rounds:
800m Run
30 Single Arm Alternating DB Snatches (50/35)
30 Goblet Squats (50/35)
Kilos: 22.5/15

Saturday – 14Mar2020

Saturday – 14Mar2020

“Quarintine” (Time)
80 Double Unders
400m Run
70 Wallballs (20,14)
400m Run
60 Walking Lunges
400m Run
50 Burpees
400m Run
40 Deadlift (205,155)
400m Run
30 Hand release pushup
400m Run
20 Hang power cleans (155,105)
400m Run
10 BMU
400m Run

*run together, reps can be split however*
-40min cap-
-1DU=2SU
-(14,10) wallballs
-Deadlift – (185,135), (155,105), (115,65)
-HPC – (135,85),(115,65),(95,45)
BMU – (2C2B+2Dip = 1BMU), 3 Jumping/banded pullups + 3 pushups = 1 BMU

Cash Out
Cash out today is to wash your hands and go make sure that your family is educated about COVID-19! Have a safe and great weekend everyone!

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