Month: March 2020

CrossFit Wig Wag – CrossFit

Bro Sess Thursday

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 8 mins:

5 Right DB Bent Over Rows

5 Right DB Bent Over Reverse Flys

5 Right DB Bicep Curls

5 Right DB Arnold Presses

-rest 1 min-

AMRAP x 8 mins:

5 Left DB Bent Over Rows

5 Left DB Bent Over Reverse Flys

5 Left DB Bicep Curls

5 Left DB Arnold Presses
Time for a pump sess. You will AMRAP all on your right before you rest and then AMRAP all on your left.

Movements are programmed to be single arm movements so a DB/KB would be best. With a barbell you would have to modify some movements. As always, you can also use any weighted object you have at home. The point here is intensity not volume. The more reps the bigger pump.

Scoring: I programmed 2 rounds for reps, Meaning the first AMRAP is a “round” and then the second AMRAP is a “round.” Keep track of rounds and reps and then convert to reps at the end. One round of each AMRAP is 20 reps.

Finisher

Metcon (No Measure)

Accumulate 2 mins of :

Hollow Hold

-into-

Accumulate 2 mins of:

Plank Hold

-into-

Accumulate 2 mins of:

Boat Hold (Vsit with knees bent)

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

21-15-9

Squat Cleans

200m Run

15-9-6

Push Jerks

400m Run

9-6-3

Squat Cleans

Push Jerks
This workout can be done with a barbell, dumbbell, kettlebell, milk jug, dufflebag.

If you are using a single arm, you are to perform ALL reps on both your right and left.

The run is completed before each set so you will run a 400 then do 21 squat cleans, run another 400, do 15 squat cleans etc. When you get to the middle portion, you will complete a 200 run and do 15 push jerks…another 200m run, 9 push jerks etc and once you get to the last section you will do the 400m run and both squat cleans AND push jerks before you run again.

There is always a run before you pick up your weight!

No running modifications:

400m=200 Mt. Climbers/150 DU/300 Single unders

200m=100 Mt. Climbers/75 DU/150 Single unders

**If you are tired of these above modifications you may also sub running for burpees. (But these will not count towards your Lockdown Challenge)

400m=30 Burpees

200m=15 Burpees

**If you can physically run please try to run. Forecast looks good and it’ll be good for you to get out even if its for a run. You can always scale the distance if its too difficult for you but you would like to run. 400m can be scaled to 200m and 200m can be scaled to 100m.

Finisher

Metcon (No Measure)

3 Rounds:

20 Turkish Sit Ups

20 Grasshoppers

20s Plank Hold
We may not have time for the finisher in class but make sure to get this in! Warm weather will be here shortly!!

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

Every 2 mins for 10 mins:

40 Double Unders

12 Overhead Lunges

-rest 2 mins-

Every 2 mins for 10 mins:

40 Double Unders

12 One Arm Alt. DB Snatches

-rest 2 mins-

Every 2 mins for 10 mins:

40 Double Unders

12 Single Leg Deadlifts
You will have a 34 min running clock. Every 2 mins you will complete the two movements; once completed, you rest the remainder of that 2 min.

12 Overhead lungers= 6 on right and 6 on left.

12 One Arm Alt. Snatches=alternate right/left until you reach 12.

12 Single Leg Deadlifts= 6 on right and 6 on left.

*If you do not have a jump rope, sub Mt. Climbers or 150m run.

No Equipment Version:

Every 2 mins for 10 mins:

80 Mt. Climbers

20 Lunges

-rest 2 mins-

Every 2 mins for 10 mins:

80 Mt. Climbers

10 Sit Ups

-rest 2 mins-

Every 2 mins for 10 mins:

80 Mt. Climbers

20 Chair Step Ups

**If you are not finishing each interval with 15ish seconds to spare, adjust your reps to something that allows you a brief rest period.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

10 Wall Walks

-into-

3 Rounds:

50 Single Arm DB Thrusters

50 Tricep Dips

-into-

10 HSPU
You must find some wall space for this workout!

Single arm DB Thrusters are 25 on your right and 25 on your left. Tricep Dips can be done on a chair/bench/couch etc.

HSPU modifications are same as they are at the gym. Elevate your legs on a chair or bench. Or perform pike push ups.

No Equipment WOD:

everything is the same except find some sort of object to use thrusters. It can be a milk jug or even that duffle bag filled with laundry. 🙂

Finisher

Metcon (No Measure)

5 Rounds:

20 Alt. V Sits

10 V Sits

30 Russian Twists

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Reps)

25 min AMRAP:

10 Goblet Squats

400m run

15 Goblet Squats

400m run

20 Goblet Squats

400m run

25 Goblet Squats

400m run

30 Goblet Squats

400m run

…

…

Continue adding 5 reps to your squats until time runs out.
No running version:

10 Goblet squats

50 DU

15 Goblet Squats

50 DU

20 Goblet Squats

50 DU

…

…

No Equipment version:

10 Air Squats

100 Mt. Climbers

15 Air Squats

100 Mt. Climbers

20 Air Squats

100 Mt. Climbers

Scoring:

You will add up total reps you did in 25 mins. 400m=1 rep

**If you do not have a 400 measured out in your neighborhood, just run out about 1:00-1:30 and return. (close enough)**