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WOD

CrossFit WOD, April 29, 2021

By April 28, 2021No Comments

4.29.2021

Warm-up
[3-10:00] Bike 2:00
Row 2:00
Bike 1:00
Row 1:00
Bike 30s
Row 30s
Increase pace each round

Specific Prep
SPECIFIC PREP [10-20:00] KETTLEBELL PULL THROUGH – FOCUS ON STABILITY
For the KB Pull Through, use a little wider stance with feet in your plank position, keep midline engaged and back flat, and focus your effort in keeping body still while moving the KB from side to side, isolating the working shoulder and upper back.
PREP
15s Plank hold
2-3 pull throughs with workout weight (per side)

KETTLEBELL GOOD MORNING – FOCUS ON SLOW CONTROLLED MOVEMENT
For the KB GM, keep legs tight and grounded, hinge at your hips and keep back flat and abs tight.
PREP
5 body weight Good mornings (hands behind head)
5 KB good mornings – slow and controlled

"Mary" rounds
Explain options for movement variations
GOAL for choosing movement today is to get practice on some gymnastics skills, so choose variations that challenge you and take them slow.
PREP
3-5 reps of each
HSPU OPTIONS: with 1 or 2 abmats, HSPU negatives, DB strict Press, Walk outs, or dips
Pistol OPTIONs: support with bar or rings, on box, to a box, weighted lunges
Pull Up OPTIONS: jumping negatives, banded pull ups, ring rows, ring rows w/ feet on box

Metcon
[23-53:00]
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:00
Row 40/35 calories
20 Alt. KB Pull Throughs (from plank) [10 PER ARM] Bike 30/25 calories
10 KB Good Mornings -or- Banded Good mornings
1 round of "Mary"

"Mary" = 5 Handstand Push Ups + 10 Alt. Pistols + 15 Pull Ups

STIMULUS/GOALS:
• CONDITIONING CATEGORY: SUSTAIN / PACER / RECOVER
• Longer time today, so pace bike and rower accordingly. Thing a pace you could hold for 60 minutes here today
• For KB work and Mary round, slow down and make movement perfect. The GOAL os to move well today and not get metabolic.
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:00
Row (35/30) calories
20 Alt. KB Pull Throughs (from plank) [10 PER ARM] Bike 25/20 calories
10 KB Good Mornings -or- Banded Good mornings
1 round of "Mary"

"Mary" = 5 dips (banded or on bench) + 10 Goblet Lunges + 15 Ring Rows

Finisher
COOL DOWN/STRETCH [55-60:00] Table Top Stretch: 45 Seconds
Kettlebell Assisted Straddle Stretch: 1 Minute
Banded Lat Stretch: 45 Seconds Each Side

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