April 13th, 2020

13
Apr

April 13th, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

60 Second Pigeon Pose, each side

30 Second Calf Stretch, each side

10 Reps each direction:

Wrist, elbow, shoulder, hip, knee circles

3 Rounds:

100m Jog

10 Alternating Lunges w/twist

10 Jump Squats
Zoom Workout info:

Topic: 6:00AM Zoom WOD

Join Zoom Meeting

https://zoom.us/j/97203663473?pwd=R3hBTzcvWUFLblRZckNZUGVQdHE5Zz09

Meeting ID: 972 0366 3473

Password: 014033

Topic: 12:00PM Zoom WOD

Join Zoom Meeting

https://zoom.us/j/92094080719?pwd=cHgwUHZuTzZsUTUyTTZxb2FsRE5yQT09

Meeting ID: 920 9408 0719

Password: 005585

Topic: 5:30PM Zoom WOD

Join Zoom Meeting

https://zoom.us/j/97336465260?pwd=dktnd1lLNkd5ZnVtelYxekMvdDZBdz09

Meeting ID: 973 3646 5260

Password: 015567

Metcon

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
Click here for workout demo: https://youtu.be/QfAyOTyNOxY

Metcon (No Measure)

5 Supersets:

4 Tempo Front Squats (@4211 Tempo)

10 Single Leg Hip Thrusts, each leg.

*Tempo squats: 4 second decent, 2 second pause at the bottom, 1 second ascent, 1 second pause at the top. Use barbell, 2 dumbbells, or single db/kb in goblet hold

Competitor

Metcon (AMRAP – Rounds and Reps)

Death by Power Clean:

1 Power Clean in first Minute

2 Power Cleans in second minute

3 Power Cleans in third minute

Etc. Continue up the ladder until you can no longer complete the required number of reps in a given minute.

Use what weight is available (no more than 135). Lighter weight can be done with only touch and go sets count.