March 30,2020

29
Mar

March 30,2020

CrossFit Passion – CrossFit

Metcon (AMRAP – Rounds and Reps)

Scroll down for each section: Body Weight, DB or KB and Barbell

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Isometric Strength:

A. Wall Sit Hold @ 90 Degrees: AMSAP x 2 sets; rest 3 min b/t sets

B. Hover Lunge Iso hold: AMSAP/side x 1 set; rest 60 sec b/t sides

Part 2 – Push/Lunge/Crawl:

15 min AMRAP:

10 Push-Ups

20 Walking Lunges w/ Object Held Overhead

30ft Bear Crawl (15ft forward + 15ft backward)

Part 3 – Cool-Down:

5 min Walk

3 minutes Seated 90/90 Forward Fold Per Side

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Squat Strength:

A. DB Goblet Cyclist Squats @ 3333: AMRAP x 2 sets; rest 3 min b/t sets

B. DB Rear Foot Elevated 1-1/4 Split Squat: AMRAP/side x 1 set; rest 60 sec b/t sides

Part 2 – Push/Lunge/Crawl:

15 min AMRAP:

10 Push-Ups

20 SA DB/KB OH Walking Lunges (10/side)

30ft Bear Crawl (15ft forward + 15ft backward)

Part 3 – Cool-Down:

5 min Walk

3 minutes Seated 90/90 Forward Fold Per Side

Notes:

Seated 90/90 Forward Fold – https://www.youtube.com/watch?v=GcA8IvSmS1Y

Goblet Cyclist Squats – https://www.youtube.com/watch?v=AdfMPEDpUHI

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Squat Strength:

A. 1-1/4 Front Squat: 10 reps x 2 sets; rest 3 min b/t sets

B. BB Back Rack Rear Foot Elevated Split Squat: AMRAP/side x 1 set; rest 60 sec b/t sides

Part 2 – Push/Lunge/Crawl:

15 min AMRAP:

10 Push-Ups

20 BB OH Walking Lunges(10/side) – 95/65#

10/8 Cal Row

Part 3 – Cool-Down:

5 min Walk

3 minutes Seated 90/90 Forward Fold Per Side

Notes:

Seated 90/90 Forward Fold – https://www.youtube.com/watch?v=GcA8IvSmS1Y

Goblet Cyclist Squats – https://www.youtube.com/watch?v=AdfMPEDpUHI