Manic Monday

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CrossFit Blaze – CrossFit

NO EQUIPTMENT- HOME WOD

Sweat Cindy (No Measure)

EMOM for 15 minutes

5 x 10m Sprints

10 Pushups

15 Air Squats

Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Strength

Goblet Squat GainZ (Weight)

Set 1: 15 Full Reps, Light

Set 2: 12 Full Reps with a 3 second negative (Down) and 3 second concentric (Up)

Set 3: 5 Half Reps from the bottom of the squat into 5 Full Reps, 3 times thru (30 total reps)

Set 4: 5 Half Reps from the bottom of the squat into 5 Full Reps, 3 times thru (30 total reps)

Set 5: 12 Full Reps Heavy, drop ~30% of the weight into 15 Half Reps, drop ~40% of the weight into 20 Half Reps.

**EXAMPLE: 100 into 70 into 50. Half Reps are from the bottom of the squat to half way up. Keep weight changes quick. Use a spotter if available. (47 total reps in this Double Drop Set)

Rest 2 Minutes between sets. Increase weight each set. Record best set of 12 Heavy from set 5.

RDL Everyway (Weight)

3 rounds

(can be done with DB or Barbell)

12 Stiff Leg RDLs (heels touching, toes out) into

12 Stiff Leg RDLs (hip width, toes forward) into

12 Stiff Leg RDLs (sumo stance, toes out)

Notes: Rest 2 Minutes between sets

WOD

Metcon (Time)

4 Rounds For Time:

400m Run

20 Alternating DB Snatches

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