FRI 05.08.20

Damon warming up the hips in a squat stretch

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats

5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx

And coming Saturday…

A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1

Dumbbell Overhead Squat (50/35)
Handstand Push Ups

B. Core Cashout:
Fast Eddie’s Lucky 7’s

(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Burpees
Directly into
10-9-8-7-6-5-4-3-2-1

Jumping Lunges (R+L=1)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. AMRAP 13
10/10 1-Arm Glute Bridge Floor Press (50/35)
30ft 1-Arm Overhead Carry (50/35) (R)
25 Sit Ups
30ft 1-Arm Overhead Carry (50/35) (L)

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 5/5 Seated DB Curl + Arnold Press (50/35)
Min 3: 30 sec L-sit Hold

Bodyweight
A. AMRAP 13

15/10 Push Ups
20 sec Handstand Hold
25 Sit Ups
20 sec Elbow Plank Hold

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 10 Seated Towel Row
Min 3: 30 sec L-sit Hold

Post rounds for the AMRAP. 4+24 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

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