4/20/20

Updated: Apr 20


WARM-UP

10 Shoulder Rotations Forward

10 Shoulder Rotations Backwards

10 Arm Crossovers

10 Arm Swings

10 Single Arm Swings Forward & Backwards ** each side

15 Body Good mornings

10 Supermans

5 inchworms

10 Supermans

15 Body Good mornings

3 Rounds

20 Mountain Climbers

7-10 Air Squats

3-5 Push-ups w/downward dog

3-5 Burpees


WOD

Home Gym Track

For Time

21-15-9

HSPUs

Deadlifts @95/65

Thrusters


Minimal Equipment Track

AFAP

21-15-9

HSPUs

Deadlifts

Thrusters


Alternative Equipment/Movement

HSPUs

  • Wall Walks: 4-3-2

  • Pike Push-ups

  • Weighted Presses (BB, DB KB)

  • Push-ups (variations as needed)


DLs & Thrusters

  • Double DB or KBs

  • Single DB or KB of reps (27-21-15)

  • Plate or Medball of reps (27-21-15)

  • For those with lighter weights perform reps of (27-21-15)


Looking for intensity to be high throughout and pushing reps on weighted movements. Weight should require a focus on a controlled movement

Body Weight Track

3 Rounds

15 HSPUs

20 alt single Deadlift

25 Jumping Air Squats


Alternative movements

HSPUs

  • Wall Walks: 4-3-2

  • Pike Push-ups

  • Push-ups (variations as needed)

DLs

  • Glute bridges w/1 sec pause @top

  • Supermans


COACHES CHALLENGE

Accumulate 5 minute Plank Hold


MOBILITY

  • Hip opener + elbow to the floor

  • Knee hug 

  • Supine scorpion

  • Scorpion

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HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

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