CrossFit, Bodywork, Sweat and Da Daily D WODs Thurs April 8th 2020

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Captive Bingo! Part of the QuaranTeams challenge. You have 7 more days to compete and get a bingo for your team or blackout your card!

Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm

Saturday 9am

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts! (password CFPB)

CrossFit:

A.) Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 2-3 weighted CHIN ups. Shooting for something a little heavier than last week. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

B.) Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this… Make sure you are READY and hit this mother lover with EVERYTHING you’ve got. #godspeed
C.) Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
or
75 Kipping for quality
or
Practice HSPUs or HS Walks for 10min.

 

Bodywork:

Upper body BURNER!
Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Notes:
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:
https://www.instagram.com/p/B-shwquH-p7/?igshid=mmm7gbw4emyb

 

Sweat:

Who doesn’t LOVE a long EMOM!?
35min. EMOM:
Min. 1) 15/12 Cal Row or Sumo Deadlift High Pulls
Min. 2) 1 Round of “Cindy”
Min. 3) 60 Double Under’s
Min. 4) Max Weighted Sit-Ups with 25/15lb. Plate
Min. 5) Rest

*Cindy is:
5 Pull-Ups or 5 Bent over rows if you don’t have a pull up bar
10 Push-Ups
15 Air Squats

*If you can not hang with that, you can do 3,6,9.

Da Daily D:

For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Narrow Front Squats 70/50lb DB
Toes-To-Bar or V-ups if you don’t have a pull up bar

Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.

Keep your feet TOGETHER. No space in between your feet.

Front Squat Demo:
https://www.youtube.com/watch?v=U7Y-bY4bZj0

For Time and Quality:
100 DB Hamstring Curls or if you don’t have a DB try nordic curls (if you don’t know what these are do the 5pm zoom, Jenny will give you ideas).

Quality just means do a slower controlled movement. Keep trying to move through it quickly, but keep form a priority over time.

 DB Hamstring Curls Demo:
https://www.youtube.com/watch?v=xhQAySJIuuE
Categories: WOD

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