400m run, amrap, chest to bar, crossfit, run, toes to bar, training, wod, workouts -

Wednesday 3.25.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Scap Pull-ups

1 Minute Barbell Grip Smash each arm

1 Minute Forearm Stretch (fingers facing body and away from body) 

20 High Knees

20 Butt Kickers

1 Minute Pec Stretch against rig (arm in L Position for each side)

10 Hip Thrusters

 

Strength - Front Squat

EMOM 2 x 10 Rounds, Rep Scheme - 10,8,6,4,2,1,1,1,1,1

70, 75, 80, 85, 90, 94, 96, 98, 100, 102% of 1 Rep Max 

 

WOD (Workout of the Day) 

"Locked Up"  

12 Minute AMRAP

400m Run

12 Chest to Bar

12 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 3-5 Rounds
  • This will be a grippy workout, the run will tax your breath on the bar work, if need be break up the chest to bars and toes to bar in sets of 2 and keep moving consistently the entire 12 minutes.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Banded Chest to bar, pull-ups, banded pull-ups, jumping pull-ups, high knees

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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