CrossFit, Bodywork, Sweat & Da Daily D WODs Tues April 21st 2020

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Don”t forget your daily checklists! Its only noon when I’m posting this so don’t judge my water, alcohol or veggie consumption I’ll get to it ok! Haha!

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.) The strongest mile
For Time:
15 Clean and Jerks 135/95
1 Mile run
15 Clean and Jerks 185/125

I want this to feel like your strength work today, so make sure that weight is challenging. I approved an RX+ option for people to go heavier and record your scores in the comments. RX+ numbers should be 50% of 1RM on the first 15 reps and 70% of 1RM on the 2nd set.

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND… Do not slack on the run! Give me a good 80-90% effort!

B.) For Time (15min Cap)
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups

Bodywork:

Grab A Chair!
For Time:
50-40-30-20-10
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)

Sweat:

Running away from covid like…

For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50s
400m run

Time Cap: 35min.

We have done a few versions of this workout before, but this is my favorite on by far. So to remember it and be able to track your progress, I am going to make it a benchmark and save it today.

Da Daily D:

10 Rounds For Time:
3 Devil Press 50/35s
10 Toes-To-Bar
30 Double Unders

This looks SUPER fun! Put that time in today!
Categories: WOD

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