Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Deadlift Warm-up (No Measure)

A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through)

B. Hammy Stretch

C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (No Measure)

3 Sets:

6/6 SL RDL

10/10 Banded Kickbacks

8 Weighted Glute Bridges (30×1)
*Rest as needed between movements and sets*

Conditioning

Metcon (No Measure)

EMOM 20:

1st: 8 DB Cleans

2nd: 10/8 cal row

3rd: 10 DB DL

4th: 60 Jump Rope

Home Workout Modification

Metcon (No Measure)

A. Strength

4 – 5 Sets

6/6 SL RDLs (empty hand or soup can)

12 tempo glute bridges (30×1)

Conditioning:

EMOM20:

1st: 16 reverse lunge

2nd: 8 burpees

3rd:10 laundry basket DL*

4th: 60 jump rope or line hops
*full laundry basket or basket/box of books will work here!

author: admin

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