03/25/2020

WOD

Mar 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row, or Run:

5-10min @ easy pace

2-3xs:

10 Sumo Inchworm

10 Stiff Leg Deadlift

8 Good Morning

6 Kang Squat

:20sec ea. Single Leg Glute Bridge

Strength

A: Deadlift (Deadlift Work Set: (90% 1RM) 1×2 reps)

Warm-up, then 3-5 work sets to get to percentage lift.

B: Deadlift (Deadlift Speed Set:(70% 1RM) 3 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

3×5 (complete all rounds of each movement):

Power Shrugs (65% 1RM)

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

Good Mornings
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Metcon (No Measure)

5 Rounds

:30sec ea. Single Leg Glute Bridge Hold

1min Wall Sit

:30sec ea. Single Leg RDL

1min Max Plank Ups

Accessory Work

Warm-up (No Measure)

Single Modality Run, Bike, or Row of your choice

Stick with one movement and work on sustained effort for 25 min

Cool Down

Warm-up (No Measure)

3xs:

:45sec – 1min Banded Plank

Banded Hamstring Stretch:

1-2min each side