air squats, amrap, annie, cindy, crossfit, double unders, pull-ups, push-ups, training, wod, workouts -

Tuesday 3.31.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute Pigeon Stretch

10 Wall Squats

10 Lat Pull-ups

1 Minute Childs Pose

50 Single Unders

10 Hollow Rocks

 

Strength - Strict Press

EMOM2

3 Count on the Up, 3 Count on the Down

6 Rounds x 3 reps at 60-70% of 2 Rep Max, building weight for each round

 

WOD (Workout of the Day) 

"Girls Gone Wild"  

Annie

Rest 5 Minutes

Cindy

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 15-25 Rounds
  • These are two body weight workouts with a rest in between, go all out on Annie as fast as you can.  For Cindy, it's a grinder, but there is no weight so you can go harder for longer, max it out and keep moving, no need to rest, that will be in your transitions.
  • Score is rounds plus reps on Cindy

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Single Unders, banded or jumping pull-ups

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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