CrossFit:
“Cardio Wednesday!”
40min. to get as far as possible…
*Coaches start 1/2 the class on the rowers and bikes (7 people max) and the other half on the run
2,000m Row or 2.6 mile Bike
200 Double Unders
2 Mile Run
1,000m Row or 1.3 mile Bike
100 Double Unders
1 Mile Run
Booty Crew: Heavy Day! Increase weight on your Hip Thrust & Split Squat
A.) 20min AMRAP:
10 Heavy Deficit Hip Thrusts
15 Barbell Glute Bridge
Max Glute Bridge Pulses
15 DB Bent Over Rows + 15 Banded DB Biceps Curls
B.) 20 min AMRAP:
12-15e Barbell Bulgarian Split Squats
15 Deficit KB Sumo Squats
15 Weighted Bench Dips + 15 Banded DB Triceps Extensions
C.) 20 min Chipper *Same fun Chipper from last week in reverse orderÂ
50e Banded Lateral Steps
60e Barbell Curtsy Lunges
70 KB Swings
80 Step Ups (Barbell or DB)
90 Walking Lunges (DB or Barbell)
100 Skaters
*If you finish before 20min start over.
Sweat:
35min. to try and finish….
10 Toes-To-Bar
15 Cal Assault Bike
10 Toes-To-Bar
20 Front Rack Lunges (95/65lb.)
15 Cal Assault Bike
10 Toes-To-Bar
25 Box Jumps 20″
20 Front Rack Lunges (95/65lb.)
15 Cal Assault Bike
10 Toes-To-Bar
30 Wall Balls (20/14lb.)
25 Box Jumps 20″
20 Front Rack Lunges (95/65lb.)
15 Cal Assault Bike
10 Toes-To-Bar
35 Sit-Ups
30 Wall Balls (20/14lb.)
25 Box Jumps 20″
20 Front Rack Lunges (95/65lb.)
15 Cal Assault Bike
10 Toes-To-Bar
40 Burpees
35 Sit-Ups
30 Wall Balls (20/14lb.)
25 Box Jumps 20″
20 Front Rack Lunges (95/65lb.)
15 Cal Assault Bike
10 Toes-To-Bar
Accumulator style, but a little faster numbers than normal!
A new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?
Daily D:
Part 1.)
8-10 DB Bulgarian Split Squats
Immediately into;
Max Effort Set of DB Hip Thrust
Rest 2min. Repeat For 3 Total Working Sets.
Part 2.)
For Time:
1-2-3-4-5-6-7-8-9-10
DB Thrusters
10-9-8-7-6-5-4-3-2-1
Burpees
*To clarify, you are doing 1 DB Thruster, then 10 burpees… Then 2 Thrusters, then 9 burpees… Then 3 Thrusters, then 8 burpees… Until you get to 10 Thrusters and 1 burpee.
https://www.youtube.com/watch?v=SGZK0YZmEpU
Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8
3,000m Row
300 Double Unders
3 Mile Run
The average time on that workout was 44min. for men and 50min. for women. So, I broke up it up like this instead and put a 40min. time cap on it to see how far you’d get. I’d say, for most of you, just getting to the 100 double unders on that second round and getting a chunk done, is going to be a great score!
So… I am going to make that the score… The Double Unders.
So the best score you can get today on the whiteboard will be 300 double unders. If you finish that last set of 100 and input a score of 300, then put the time you were at when you got there 🙂 Will be cool to see the times.