4/21/20


WARM-UP

20 Walking Calve raises

20 Heel Pulls 

20 Heel steps

20 Figure Fours

2 Rounds

30ft Shuffle

10 Forward Lunges

30ft Shuffle (opposite direction)

10 Backward Lunges

30ft Grapevines

5 Push-ups

30ft Grapevines (opposite directions)

5 Push-ups

3-5 mins working with weights for those performing H-G or M-E


WOD

Home Gym Track

AMRAP 12 **MAP Training @80%

200m Run

10 Front Rack Lunges @95/65

10 Push-ups

5 Box Jumps over @24/20"

Rest 1 min

AMRAP 4 @90%+

100m Run

5 Hang Clean n’ Jerks @95/65


Minimal Equipment Track

AMRAP 12 **MAP Training @80%

200m Run

10 Front Rack Lunges 

10 Push-ups

5 Box Jumps over @24/20"

Rest 1 min

AMRAP 4 @90%+

100m Run

5 Hang CnJs


Alternative Equipment/Movement

200m Run

  • :60 sec

Lunges

  • Double DBs or KBs

  • Weighted Goblet Lunges

  • Medball or Plate

  • For those with lighter weights perform “Jumping Lunges"

Push-ups

  • Knee push-ups

  • Elevated push-ups

Box Jumps

  • Jumping knee tucks

100m Run

  • :30 sec

Clean and jerks

  • DB or KBs (double)

  • Single DB or KB

  • KB Swings (Full) @7 reps

  • Plate or Medball Swings (Full) @7 reps


Body Weight Track

AMRAP 12 **MAP Training @80%

200m Run

10 Forward + Backward Lunges 

10 Push-ups

6 Lateral Broad Jumps **3 Left/3 Right

Rest 1 min

AMRAP 4 @90%+

100m Run

3 Burpee Broad Jumps


COACHES CHALLENGE

50-40-30-20-10

Seated Russian Twist **Rest :45 sec between sets


MOBILITY

  • Pigeon pose

  • Forward Fold

  • Wall calve & lat stretch

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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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