04/07/2020

WOD

Apr 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row/Run/Bike 1x:

5-min

2xs:

10 Sumo Inchworm

8 Single Arm KB Swing (right)

50ft Single Side Farmer Carry (right)

10 Standing Teapot (right)

8 Single Arm KB Swing (left)

50ft Single Side Farmer Carry (left)

10 Standing Teapot (left)

BB Warm Up 1x 5-ea:

RDL

Deadlift

Bent Over Row

Good Morning

Kang Squat

Strength

A: Deadlift (Deadlift Work Set: (97.5% 1RM) 1 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
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

:45sec Plank

:30sec ea. Starfish Plank

12ea Bulgarian Split Squat

20 Superman

Accessory Work

Warm-up (No Measure)

2 Rounds

200 meter Sandbag/Odd Object Bearhug Carry

100 meter KB Suitcase Carry (right)

100 meter KB Suitcase Carry (left)

Notes: Athlete chooses the weight but you should be able to carry for 100 meters minimum on the bearhug carry and 50 meters minimum on the suit case carry.

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

1-2min per side

Forward Fold1x:

2-3min