Workout Of The Day
wod
CrossFit 1490 – CrossFit
Front Squat
Stamina Squats
On the 1:30 x 7 Sets:
-2 Front Squat
-4 Back Squats
Barbell Loaded at 67% 1RM Front Squat
Metcon (AMRAP – Rounds and Reps)
Gymnastic Conditioning
AMRAP 6:
-6 Double Dumbbell Box Step Overs (24″/20″)
-6 Chest 2 Bar Pull ups
Dumbbells: 50’s/35’s
wod
CrossFit 1490 – CrossFit
Power Clean
on the 1:30 x 5 perform
-1 Pausing Hang Power Clean
-1 High Hang Power Clean
-1 Full Power Clean
Sets 1-2- 50-60% 1RM
Sets 3-5 Build to a heavy set
wod
Announcements
We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.
Thanks again and don’t forget about the Pull Up challenge this month !!
CrossFit 1490 – CrossFit
Front Rack Lunge
on the 1:30 perform
-6 alternating front rack lunges
Metcon (Time)
4 Rounds of
-400m Run
-15 GHD sit ups
-15 Pull Ups
wod
Announcements
We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.
Thanks again and don’t forget about the Pull Up challenge this month !!
CrossFit 1490 – CrossFit
Bent Over Row
EMOM10
-3 Bent over rows
build every round to a heavy set
Turkish Get Up
on the 2:00 x 6
-perform 4 KB turkish get ups per side
()
wod
Announcements
We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.
Thanks again and don’t forget about the Pull Up challenge this month !!
CrossFit 1490 – CrossFit
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the 1:30 x 7:
-1 Set of Strict Handstand Push-ups
Lock in a number you can hold every round
Metcon (No Measure)
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“AK-117”
4 Rounds for time
-2 Rope Climbs
-Cal SKI (19/15)
-8 Strict Presses (115/75#)
wod
CrossFit 1490 – CrossFit
Box Squats
Squat to hip crease or a slightly below, pause and stand back up.
On the Minute x 10:
2 Box Squats
All Sets at 55% 1RM Back Squat
Box Height 3″ Below Parallel
Clean and Jerk
Clean and Jerk Complex
On the 1:30 x 6 Sets:
-1 Hang Squat Clean
-1 Squat Clean
-1 Split Jerk
Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
()
Metcon (Time)
**At HOME WOD**
“Den”
10-9-8-7-6-5-4-3-2-1:
-Double Dumbbell Clusters
-200 Meter Run
*cluster = squat clean+thruster*
wod
CrossFit 1490 – CrossFit
Deadlift
on the 2:00 x 5
-3 Deadlifts
Metcon (AMRAP – Rounds and Reps)
6 Min Amrap
-3 Deadlifts (225/155#)
-10 T2B
**Rest 3 Min**
6 Min Amrap
-3 Deadlifts (315/225#)
-10 GHD sit ups
wod
CrossFit 1490 – CrossFit
Heldrum (Time)
“Heldum”
For Time:
-400 Meter Run
-21 Chest to Bar Pull-ups
-9 Bar-Facing Burpees
-400 Meter Run
-18 Chest to Bar Pull-ups
-9 Bar-Facing Burpees
-400 Meter Run
-15 Chest to Bar Pull-ups
-9 Bar-Facing Burpees
-400 Meter Run
-12 Chest to Bar Pull-ups
-9 Bar-Facing Burpees
-400 Meter Run
-9 Chest to Bar Pull-ups
-9 Bar-Facing Burpees