WOD

CrossFit WOD, May 29, 2020

by | May 28, 2020 | WOD

Fri, May 29th 2020

Warm-up
A. General
3mins Jumping jacks
Every 30s
3/3 RDL airplane

B. Mobility
Y arm raise on box/chair
10 repetitions/side
Hold each rep for 3 seconds

C. Specific
2 rounds
30s Prone Scapular Angels
30s Reverse plank glute bridge
30s Pike push-ups

Gymnastics
Metcon (4 Rounds for reps)
4 sets
Max rep Strict Chin-ups
10/8 Cal Ski/Row/Assault bike @hard
100′ D-ball Carry 150/100lbs (hugging)

Rest 1min

*Please ensure to follow your guidelines on social distancing with regards to the D-ball. Athletes can use the surrender lunge option if the D-ball doesn’t work for them.

DEKA AT HOME Partial

4 sets
Max rep Strict Chin-ups
10/8 Cal Machine @hard
100′ Heavy Backpack Carry (hugging)
1min rest

DEKA AT HOME Zoom

4 sets
Max hold: Pull-up chair plank (cap: 30s)
5-10/side Chair supported DB row / Object row
45s Surrender lunges Heavy Backpack Hold (hugging)

1min rest

Metcon
Metcon
E(4)MOM x 5
25 TTB
40 Wall Balls @ 20/14
60 Double unders

DEKA AT HOME Partial

E(4)MOM x 5
25 TTB / Med Ball Weighted V-ups
40 DB Thrusters @ Light*
60 Double unders

*If athletes do not have access to two light DB’s, one kb is fine, holding onto each head of the DB.

DEKA AT HOME Zoom

E(4)MOM x 5
25 TTB/ Med Ball weighted V-ups/V-ups/Sit-ups
40 Wall Balls/ DB Thrusters / Backpack thrusters / Air squats
60 Double unders/Single unders*/Lateral hops

*Attempt a Double under every 10-20 reps

Accessory
Metcon
4 sets
10 RDL with reach per leg
10 Glute bridge walk outs