CrossFit Now – CrossFit
WOD
“Floor It” SU DL CAL (Time)
“Floor It”
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts
21/15 Calorie Bike/ Row
OR
12/9 Calorie Ski Erg
200 Meter Weighted Run
RX+-185/135#
RX -135/95#
50-59 -95/65#
60+ -65/45#
Basics-10 Sit Ups, 10 DL, 10 Cal Row
DESCRIPTION
You’ll complete the 3 listed stations for time in this 5 round interval workout
Rest with whatever time remains in each 5-minute window
Rounds begin on the [0-5-10-15-20]
Your score is the slowest of the 5 rounds
To get the right stimulus, each round should take less than 4 minutes to complete
This gives you at least 1 minute to rest before starting the next round
4 minute rounds work out to an average of 1:20 per station
ABMAT SIT-UPS
Choose a number that you can complete in just over 1 minute
DEADLIFTS
This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh
Within the workout, this should be a load that you can complete in 1-2 sets
AFTER PARTY
“Body Armor” WGB DBRDL BBGM (No Measure)
Body Armor
3 Sets: 21 Weighted Glute Bridges
https://youtu.be/DLgAPsiZbQ8
3 Sets: 15 Dumbbell Romanian Deadlifts
https://youtu.be/UusnXPidzss
3 Sets: 9: Barbell Good Mornings
https://youtu.be/nYd6ePtMNBM