CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 9th 2020

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CrossFit:

“Jerry and Grace Combo”
For Time:
1000m Row (250m intervals)
800m Run  (200m intervals)
1000m Row

15 Clean and Jerks 135/95
15 Clean and Jerks 155/105
15 Clean and Jerks 185/135

1000m Row
800m Run
1000m Row

10 Clean and Jerks 185/135
10 Clean and Jerks 205/145
10 Clean and Jerks 225/155

Teams of 2. Only 1 works at a time. NO REST between sections. If you need to scale the weights think of it like this based off of your 1RM:
50%
55%
60%
60%
65%
70%
*ADV feel free to go as heavy as you like as long as you’re building each set

Bodywork:

A.) Conditioning + Core
(0-1min.)
40sec. Star Plank Left Side
(1-2min.)
40 Squat Jacks
(2-3min.)
40sec. Star Plank Right Side
(3-4min.)
40 Squat Jacks
(4-5min.)
40sec. Star Plank Left Side
(5-6min.)
40 Squat Jacks
(6-7min.)
40sec. Star Plank Right Side

B.) Full Body Circuit
For Quality:
50-40-30-20-10
Russian Twists (L+R= 1 rep)
Bodweight Lunges (L+R= 1 rep)
Push-Ups

* ON the Lunges today, you are staying on the same leg for all the reps and then switching to the other after all reps are completed. You are following a 30X0 Tempo as well. (3sec. down, 0sec. at the bottom, shoot up, 0sec. at the top…. Repeat)

**ADVANCED OPTION: Pistol Squats instead of Lunges (L+R= 2 reps)

Star Plank:
https://www.youtube.com/watch?v=xtSy_HcBhOY

Squat Jack:
https://www.youtube.com/watch?v=G0le9MCuMBQ

Sweat:

In Teams of 2:
35min. running clock…
2 Rounds:
50 25 ft Shuttke Runs
50 Alt. DB Snatches 50/35
immediately into:
2 Rounds:
50 Up downs (a burpee without the push up)
50 Toes-To-Bar or V-ups
immediately into:
2 Rounds:
50 Squat Jacks
50 Devil Press 30/20s
immediately into:
200 Russian Twists with (2) 5lb plates

Notice that the devil press is pretty light. I think this is finish-able. If you want to try the heavier ones and just get as far as possible, go for it! That last bit with the russian twists is just to keep you moving incase you finish early. You can swap that out for a heavy D-Ball, tire flips, Sled pushes, or even GHDs with your partner today if you like. Just go until the 35min. mark. Could be a good day to try something new 🙂

Da Daily D:

8 Rounds For Time:
200 meter Run
11 Dumbbell Burpee Deadlifts (50/35s)

This actually a new HERO WOD called, ” TUMILSON.”

 

Categories: WOD

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