Crossfitness WODS: Week of April 12, 2021

*Free Meal Prep Nutrition Talk on Wed April 14th at 7pm at CFG and on ZOOM! We will break down the concept of meal prepping and how to simplify the process and what it can mean for YOU. All members and NON-members welcome to join!

Monday

PART A
10 mins of Pull-Up Work
When you want a break, complete 5 Plank Walk-Up/Wall Walk Combos

PART B
5 intervals each for time with a 7 min cap:
10 Push Press
15 Situps
20 Calories for men/15 Calories for ladies on either Row/Bike/Ski

Equipment: Rig, Bar, Abmat, Rower/Bike/Ski Erg

Tuesday

PART A
EMOTM for 10 mins
3 reps of 3-Position Clean (mid-thigh, above-the-knee, below-the-knee)

Warm up to a moderate weight and then start the EMOTM.

PART B
7 Rounds
Run 200m
5 Manmakers (with lunges at the end)

Equipment: Barbell, Shoes and DBs

Wednesday

PART A
3 Sets
12 Bicep Curls
12 Tricep Kickbacks
12 Split Stance Lunges (6 per leg, hold DBs if added weight is desired)

PART B
5 Rounds
Row 200m
50 Single Unders (25 Dubs)
10 Burpees

Equipment: DBs, Rower, Jump Rope

Thursday

PART A
3 Sets
5 Barbell Front Squats
3 Barbell Shoulder Press
1 Barbell Thruster

PART B
4 sets of 30 sec work / 30 sec rest
Empty Dog Sled Pushes
Battling Rope Slams
Wall Balls
Birddogs

2 athletes per movement only. Stay at station for all 4 sets then move on. Rest between stations is transition time- Coach will determine what’s needed to clean off stations and transition.

Equipment: Barbell, Sled, Ropes, Wall Ball