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CrossFit — March 26, 2020

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3.26.20 Home
Until 3/31, CrossFit West Seattle will be providing at home and track workouts through Wodify 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 Running Drills
400m Run
10 Squats
10 Jumping Thigh Slaps
10 Lunges
10 1-arm russian swings each
10 hang power cleans (5 each)
10 push jerks (5 each)
10 power cleans from floor (5 each
10 split jerks (5 each)
10 Goblet Squats
10 Jumping Thigh Slaps
10 Goblet Lunges
Metcon (10 Rounds for reps)
Clean and Split Jerk
10 Rounds x :30 Work, 1:00 Rest

*Perform as many QUALITY reps as able in the :30
*Alternate arms each round so that each arms performs 5 rounds
*The arm overhead corresponds to the leg that should be going backward in the split
Metcon (Time)
30-20-10
Jumping Thigh Slaps
Alternating Hang Squat Cleans
Goblet Lunges

*Try to get your legs as high as possible on the jumps!
Metcon (Time)
400m Run @ 90%
2:00 Rest
400m Run @ 80%
2:00 Rest
400m Run @ 70%
2:00 Rest
400m Run @ 80%
2:00 Rest
400m Run Max Effort

Cool Down
2:00 Recovery Walk
Quad Couch Stretch, Walking Calf Stretch