05/20/2021 - Sweat Panda CrossFit

05/20/2021

WOD

May 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row 1x:

–2-minutes @ moderate pace

Easy AMRAP x 10min:

–10 Ragdoll (no PVC)

–10 Kettlebell Sumo Deadlift

–4ea Kettlebell Figure 8

–5 No Push Up Burpee

–5 Hand Release Push Ups

SPECIFIC WARM UP 18-25minutes

Kettlebell Swing Teaching Progression1x:

–Athletes get set with hands on knees

–Set hands between the knees (bottom of the kettlebell swing)

–Establish top of the swing with midline braced

–5 Swing to the waist

–5 Swing to above the chest

Burpee Specific Warm Up 1x:

–5 Burpees

Movement Prep/Workout Prime 1x:

–8 Kettlebell Swing

–4 Burpees

Workout of the Day

Metcon (Time)

5 Rounds:

15 Swings (70/53)

15 Burpee

Goal: Sub 8 min

5 Rounds Scaled Version:

10 Swings (53/35)

10 Burpee

Goal: Sub 8 min

5 Rounds Minimal Gear Version:

15 DB/KB Swings (70/53)

15 Burpee

Goal: Sub 8 min

5 Rounds Bodyweight Version:

200 Meter Run

15 Burpees

Accessory/Post Work

Warm-up (No Measure)

2-Rounds for Quality

12 Scap Pull Up

:20sec Hip Hinge Hold w/ Arms Extended Overhead

12 Scap Push Up

50’ea side Waiters Walk

20 Banded Face Pull