Thursday's BDAY WOD for Emilia!

September 19, 2019

We are honoring a bday WOD request from a VERY STRONG BIRTHDAY GIRL!! Happy Birthday Emilia!! We are so happy you are part of our CFD family!

 

Thursday Sept. 19, 2019

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Warm-up:

2 minutes of cardio, then:

 

Empty Barbell Movement Primer

 

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

 

Two sets of:

Front squat x 5 reps

 

Two sets of:

1+1/4 Front Squat x 5 reps

 

Strength:

 

Front Squat

*Set 1 - 6 reps @ 70% of 1-RM

*Set 2 - 6 reps @ 80%

*Set 3 - 3 rep @ 90%

*Set 4 - 2 reps @ 95%

 

WOD:

 

15 minute AMRAP:

Buy-in: 27 birthday burpees

 

Then,

 

“DT”

 

In remaining time,

Max Pull-ups

 

DT = 5 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-overhead

 

RX = 105/155 (scale weight as needed)

 

 

Endurance WOD (6am)

 

Warm-up:

2:00 easy cardio machine

20 air squat (press out with weight to engage glutes if needed)

20 ring rows (rings at hip height)

20 push ups

10 Strict Pull Ups

 

WOD:

 

AMCAP in 27 minutes (not a typo…it’s As Many Calories As Possible)

 

Row for Calories

 

*Every 4 minutes, including at 321GO!, perform:

15 Down Ups (burpee with no jump) / Deck Squat Jumps (alternating rounds)

200m Run

 

*ALTERNATIVE OPTION:

If there are more than 10 people in the 6am EWOD class, and we do not have enough bikes/rowers, here is an alternative version:

 

AMLAP in 27 minutes (As Many Loops As Possible)

 

Run 600m loops (alternate directions each loop)

 

*Every time you pass the gym, including at 321GO!, perform:

200m Row or 500m bike

15 Down Ups (burpee with no jump) / Deck Squat Jumps (alternating rounds)

 

Post-WOD Accessories:

 

2-3 sets of:

 

Tempo Push-Ups x 15 reps @ 1111

 

50-Meter Suitcase Carry + Waiter's Carry (Left Arm Overhead)

 

*hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter's carry

 

100-Meter Suitcase Carry + Waiter's Carry (Right Arm Overhead)

 

10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as EWOD, but sub 2:00 of cardio for 2:00 of jump rope

 

WOD:

 

15 minute AMRAP:

 

Buy-in: 27 birthday burpees for Emily!

 

Then,

 

“Karen”

 

In remaining time,

Max DUBs

 

Karen = 150 Wall Balls

 

Post-WOD Accessory work:

See Post-EWOD

 

 

 

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