Muscle Monday

CrossFit Blaze – CrossFit

We will be posting an extra No equiptment WOD for anyone at home while any concerns are still around. Keep the fitness going !

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NO EQUIPTMENT- HOME WOD

Blackjack (Time)

For Time

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout. RX+ Wear Weight Vest

Warm-up

Metcon (No Measure)

2 Rounds

250m Run

20 Banded Pull Aparts

20 Banded Lateral Walks + 10 Banded Squats

20 Light KBS

Strength

DB Front Squat GainZ (Weight)

Hold two dumbells at shoulders

Set 1: 24 Light reps for blood flow

Set 2: 18 reps at a tempo of 2 seconds down and 2 seconds up

Set 3: 8 Top half reps into 8 bottom half reps into 8 full reps

Set 4: 10 reps with a 5 second hold at 1 inch below parallel

Set 5: 8 reps into a 10 second rest x 4 ( Only rest is the 10 seconds )

Rest 2 minutes between each set.

Strength 2

Metcon (Weight)

5 sets of

20 Stiff leg RDL’s with DB’s and added bands

Immediately into…

20 Alternating Lunge Steps with heavier bells

WOD

Metcon (Time)

5 rounds of

Run 200m

15 DB Hang Power Cleans

LVl 1: 25/15

LVL 2: 35/25

Lvl 3: 50/35

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min