Workout of the Day Friday Jan 20th 2022

CrossFit:

A.) Strict Press/Russian Twist Superset

8 Reps Strict Press
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by a NEW cycle the following week!

B.) Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)
10 Alt DB Snatches

30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches

40 Push Press (115/75)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

50 Sit-Ups
40 Push Press (115/75)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

*Accumulator style!
*No rest between sections.
*Can you finish in 15min. or less!?

Mobility:

-ALL BODY MOBILITY

*sphinx pose 45sec 3x  

*kettlebell arm bar 30sec/side 2x

*lateral lunge pulses 10pulses/side 3x

Booty Crew:

A.) 15- 12-10-8-10-12-15 Hip Thrusts (Building in weight)

*Basically build to the heaviest 8 and then keep the same weight and try to complete to 10-12-15 as Kas Glute Bridges or pulses!

B.) EMOM 40 min:

Min 1) Step Ups Rt Leg
Min 2) Step Ups Lt Keg
Min 3) Ball Leg Lifts
Min 4) V-ups or Tap Crunches
Min 5) Curtsy Step Ups Rt leg
Min 6) Curtsy Step Ups Lt Leg
Min 7) Stop KB Swings
Min 8) Ball Crunches
Min 9) Handstand Practice
Min 10) REST

Categories: WOD