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WOD

CrossFit WOD, February 15, 2020

By February 14, 2020No Comments

2.15.2020

Warm-up
GROUP WARMUP (0:00 – 12:00)
20 Seconds Each Stretch
Quad Stretch (Pull Foot to Butt)
Knee Hugs (Hug Knee Into Chest)
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats
Air Squats
100 Meter Run (Moderate)
Active Spidermans
Active Samson
Inchworm to Push-up
100 Meter Run (Faster)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY (12:00 – 15:00)
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Side
Barbell Assisted Straddle Stretch: 1 Minute

Teach/Movement Prep
(15:00 – 30:00)
BARBELL MOVEMENTS – "Feel the Steel"
Movement Prep
5 Top Half Deadlifts (Above the Knee)
5 Full Deadlifts
+
5 High Hang Power Cleans
5 Hang Power Cleans
+
5 Strict Press
5 Push Press
5 Push Jerks
+
Build to Workout Weights with Team

Metcon
(30-60:00)
Perfect Bar (Time)
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

BUILD: barbell weights 115-95 for men and 85-65 for women

GENERAL
• You’ll rest twice as much as you work, so push the pace when it’s your turn
• As always with these team style workouts, move fast and switch out before you start to slow down
• For ease of communication, tell your teammates where you are in the set, not how many reps you just did ("We’re at 30" vs. "I did 5")

BARBELL MOVEMENTS
• Switch out on the barbell before you have to pause at any point or grind through reps
• Here are some ranges to think about at each movement:
• Deadlifts: 10-12 Reps
• Hang Power Cleans: 7-10 Reps
• Push Jerks: 5-7 Reps

BIKE
• Aim to get off the bike while it is still moving fast instead of bringing the machine to a standstill
• This makes it easier for the next buddy to get going
• Change somewhere between 7-12 calories or 15-30 seconds

RUN
• This is the easiest station to strategize, as the break-up is determined for you
• Switch out every 200 meters here

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