CrossFit & Strong WODs Fri Feb 21st 2020

Get ready for some awesome drills and coaching to take your gymnastics up a notch!


A.) Every 4min. x 5 Rounds:
20/15 Cal Assault Bike or Row or 200m Run
10 Bench Press (50-60% of 1RM)

*Much harder than it sounds. Try and choose something where on round 4 and 5, it gets really hard to go unbroken. You do get a lot of rest, but your legs get a lot fatigue from the cardio, so you’re going to need it.

*If you’re really good at the bike, I suggest doing 25/18 cals.

*You may use DB’s for this as well or add an incline

B.) For Time: (10min. CAP)
100 Pull-Ups
*5 DB Thrusters 50/35
EMOM until time CAP.

ADV is 30 Muscle Ups


Cool Down:

2 min easy cardio:

2 min each side



Friday 2/21 – Lower (Ham/Glute Dom) and Core

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
1 x 12-15 (super light warm-up)
1 x 10-12 (slightly more, still light and easy)
2 x 6-8 @ 90% of weight for 10-12 Reps

B. Barbell Hip Thrusts
2 sets of 10-12 reps @ 90% of weight for 15 reps

C. Alternate Movements x 2 sets each:
Remember to keep both movements 5+ reps shy of any technical falter
Hip Extensions x 10-15 Reps
Rest 30-60 sec
Banded Hamstring Curls x 15-20 Reps
Rest 30-60 sec

D. 3 Rounds of moderate/sustainable movement:
All movements completed at about 70-80% effort level
2 min Bike, Row or Slow Jog
1 min Russian KBS (light, unbroken)
1 min of Plank Knee to Elbow
1 min steady Box Step-ups (slow and consistent movement)

Categories: WOD