CrossFit, Bodywork, Sweat & Da Daily D WODs Wed June 3rd 2020

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Saturday Open gym 9-11 starting this week
The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!
CrossFit:
A.) 3-4 Sets in a 18min. Window:
8-10 Push Jerks
Immediately into;
8-10 Single Arm DB Bent Over Rows on each arm
Rest 90sec.

B.) 16min. EMOM:
Min. 1) Max Hang Power Cleans 95/65lbs.
Min. 2) Max Box Jumps 24/20
Min. 3) Max American KB Swings 53/35
Min. 4) Max Push-Ups
RX is 135/95 Hang Cleans and 70/53 KB

Bodywork:
“Twisted Steel & Sex Appeal”
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

Fly Push-Ups Demo:

Table Pull-Ups Demo:

Seated Knee To Chest Demo:

Chair Dips Demo:

Glute Bridge Demo:

Sweat:
Wednesday PUMP!
EMOM x 35min: (5 Rounds)
Min 1: 12 20 foot Shuttle Runs
Min 2: 15 DB Bench Press 45/25
Min 3: 12 Burpees
Min 4: Max DB Skull Crushers
Min 5: 60 Double Unders
Min 6: Max DB Hammer Curls
Min 7: Rest

Fun day today 🙂

*Use something you can move for about 40sec on the Hammer Curls and Skull Crushers 25/15+?

*Remember, on a hammer curls, your hands do NOT twist on the way up.

Da Daily D:
For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)

I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout if you push the weight a little. Plus it’s great for long term durability in those shoulders.

Option 2)
Start on the lighter end and go up in weight every 20 reps.

*100 reps means 50 on each arm.

Movement Demo:

Categories: WOD