01/28/2021

WOD

Jan 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, or Run 3xs:

–:45sec Hard

–:15sec Easy

1 Round:

–10 Sumo Inchworm

–6ea Single Arm KB Swing

–6ea Single Arm Kettlebell Press or Push Press

–10 No Push Up Burpees

1 Round:

–10 Goblet Good Morning

–6ea Single Arm Kettlebell Swing

–6ea Single Arm Kettlebell Press or Push Press

–5 Burpees

SPECIFIC WARM UP 15-20minutes

General Clean Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Hang Muscle Clean

–10 Front Squats

Burgener Clean

Workout of the Day

A: Hang Power Clean (3)

15 Minutes to build to a Heavy 3

B: Metcon (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

15 Burpee

Goal: Sub 7 min

5 Rounds Scaled Version:

10 Kettlebell Swings (53/35)

10 Burpee

Goal: Sub 7 min

5 Rounds Minimal Gear Version:

15 Kettlebell Swings (70/53)

15 Burpee

Goal: Sub 7 min

5 Rounds Bodyweight Version:

20 Box Hamstring Curl

15 Burpee

Goal: Sub 7 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–10ea Lying Thoracic Rotation

–2min Straddle Stretch