03/30/2020 - Sweat Panda CrossFit

03/30/2020

WOD

Mar 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

5 min @ easy pace

2xs:

5 Inchworm + Push Up

10 Cat Cow

8ea. Single Leg DB Deadlift

20 Hollow Rocks

10 Superman

Strength

A: Deadlift (Deadlift Work Set: (95% 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)

2×5 (complete all rounds of each movement):

Power Shrugs (70% 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

Warm-up (No Measure)

5 Rounds

10 Inchworm + Push Up

:30sec ea. Bird Dog

1min Glute Bridge Hold

10ea Single Leg Squat

30 Lateral Skater

Accessory Work

Warm-up (No Measure)

3 Rounds

Run 2 min

Bike 2 min

Row 2 min

Notes: Use this as more of a low intensity, recovery pace. Push it only if you’re feeling hungry for it.

Cool Down

Warm-up (No Measure)

3xs:

1min Banded Deadbug

10 Cat Cow