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 !
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
