CrossFit WOD, April 18, 2024
CrossFit – Thu, Apr 18
Warm up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1:00 Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Box Step ups (5/side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Scap Pull ups</span></p>
Endure (AMRAP – Rounds and Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 min AMRAP @ tough but sustainable effort:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1500/1200m Echo Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 Box jump overs (step down) 24/20in</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 V-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Strict pull ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">–rest 1 min after each round–</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*1 rep for every 100m bike</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- 1 min cap on strict pull ups per round</span></p>
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Scaled: 1200/1km Echo Bike</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Beginner: 1km/800m</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Scaling:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Alternatives to Echo bike:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- 750/600m Row or Ski</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- 1500/1200m C2 Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- 600m Run</span></p>
Flextra Credit (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Rounds for Time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 Banded Bicep Curls</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 Banded Standing Tricep Extensions </span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25 Inverted Chest To Bar Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Advanced – feet elevated</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Bicep Curl</a><br><a target="_blank" rel="noopener noreferrer" href=" Standing Tricep Extensions</a></p><p><a target="_blank" rel="noopener noreferrer" href=" Inverted Chest To Bar Row</a></p>
Cool Down (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Breathe Work</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Tempo Box Breathing:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Seated on box or bench with feet on ground – for 5 minutes, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe through belly</span></p>