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CrossFit — April 17, 2020

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4.17.20
Until further notice, CrossFit West Seattle will be providing at home workouts through Wodify, Zoom and the Facebook Members page to be completed while observing proper social distancing.  All in-person gym services will be suspended during this time.

Warm-up
5:00 General Mobility
3:00 Jump Rope Progressions
10 Up Downs
10 Suitcase Deadlifts each arm
10 Lunges w/ Arms Overhead
10 Sit Ups
3 Burpee Deadlifts each side
5 OH Weighted Lunges each arm
5 Weighted Sit Ups
:30 Double Under Practice
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
10 Burpee Deadlifts (right)
10 Alt OH Lunges (right)
10 Weighted Sit Ups
75 Double Unders
10 Burpee Deadlifts (left)
10 Alt OH Lunges (left)
10 Weighted Sit Ups
75 Double Unders

*Scale Jump Rope based on Double Under Ability. If you have them but are inconsistent, can lower the target to a number you can perform in 1:00-1:30. If still learning double unders, do 30 Penguin Taps + 75 Single Unders each time.

Accessory Work
4 Rounds
25 Hollow Rocks
1:30 Rest
Bent Over Row (Rep Scheme in Comments)
5 Rounds
:20 Bent Over Rows (R)
:20 Rest
:20 Bent Over Rows (L)
:20 Rest
1:00 Plank Pull Throughs
1:00 Rest
*if performed last week, try to perform at least 1-2 more reps across the 5 sets of bent over rows. If did not perform last week, on set 1 perform repetitions unbroken until you think you can only do 2 more reps with good form. That is your target number for all 5 sets