CrossFit, Bodywork, Sweat, Da Daily D WODs Tues April 7th 2020

Captive Bingo! Part of the QuaranTeams challenge. You have 8 more days to compete and get a bingo for your team or blackout your card!

CrossFit:

A.) Snatch

Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch
*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

B.) 4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 5 reps on each movement.

Bodywork:

10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 25min??

Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU

Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs

Sweat:

AMRAP 6:
12 Cal Assault Bike or Burpees
8 TTB

AMRAP 6:
8 Cal Assault Bike or Burpees
12 Burpee Deadlifts 50/35s

AMRAP 6:
12 Toes-To-Bar
8 Cal Row or 16 Sumo Deadlift High Pulls

AMRAP 6:
8 Burpee Deadlifts 50/35s
12 Cal Row or 24 DB Snatches

*REST 3min. after each section. You should need it if you go hard. Ladies may scale the bike to 9 and 6.

Da Daily D:

EMOM until you fail…
Odd Minute: 12 Burpees
Even Minute: 6 Single Arm DB Push Press or Jerk on each arm (12 total)

*Every Round you go up 1 rep on the Press or Jerks
*Weight is 50/35s
*Advanced is 70/50s but start at 5 reps

Goes like this…

Round 1:
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk

Round 2:
Odd Minute: 12 Burpees
Even Minute: 8 DB Push Press or Jerk

Round 3:
Odd Minute: 12 Burpees
Even Minute: 9 DB Push Press or Jerk

… And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more? Rx+ is obviously a lot harder.

I personally tested this with 15 burpees and an 80lb. and finished the round of 12. So for you advanced guys, you can definitely beef it up. Super fun one!

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