22.02.2021 - CrossFit TB

22.02.2021

Home WOD

Warm-up:
4:00 Clock:
10 Big Arm Circles (Forward/Backward)
5 Push Ups to Downward Dog Pose
:30 Handstand Hold OR :30 Plank Hold

Bodyweight Version:
3 Sets:
AMRAP 4 Minutes
8 Bent Over Single Arm Object Row (Each Arm) OR Table Rows
8 Push-Ups
-rest 2 Minutes-
These are quick amraps that you are meant to go moderate/hard in. Reset from the beginning each amrap. Recognize that the arm pump is going to be REAL.
Bent over rows: Aim to keep each arm unbroken. Find an object from around the house!
Push ups: this is where you will most likely have to break. Aim for quick sets with quick breaks.

Equipment Version:
3 Sets:
AMRAP 4 Minutes
8 Single Arm Bent Over Rows (Each Arm)
8 Strict Handstand Push-Ups
-rest 2 Minutes-
These are quick amraps that you are meant to go moderate/hard in. Reset from the beginning each amrap. Recognize that the arm pump is going to be REAL.
Bent over rows: Aim to keep each arm unbroken.
Handstand push ups: this is where you will most likely have to break. Aim for quick sets with quick breaks.

Bonus Weightlifting:
If you have a barbell and want to do the weightlifting, do it before the conditioning.
Power Snatch + Hang Snatch + Squat Snatch:
(1+1+1) x 2 sets @ 60%
(1+1+1) x 2 sets @ 65%
Rest 60-90 seconds between sets
Work up to a comfortable, moderate weight if athletes are new or haven’t established a max.
Complete in singles with a good reset position.

Accessory:
3 Sets:
20 Supermans
10 Birddogs (Each Side)
20 Glute Bridges