Put It Up CrossFit WOD for Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Daily Workout for Aug 13, 2020 en-us Thu, 13 Aug 2020 00:00:00 MST Thu, 13 Aug 2020 17:43:55 MST Put It Up CrossFit WOD for Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WARM UP 8-13-20 Thu, Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Thu, 13 Aug 2020 00:00:00 MST WARM UP <br /><br />Run-150 m <br />Monster Walks-20 m <br />Frankensteins-20 m <br />Grapevines-20 m R/L<br />High Knees-20 m<br />Butt Kickers-20 m <br />Walking Groiner-10 m <br />Walking Inchworm-10 m <br />-----------------------<br />Step Over-10 reps<br />Box Over OR Stepover-5 reps<br />Calf Stretch on Box-30 secs R/L<br />-----------------------<br />Begin Abcon<br /><br /><br />COOLDOWN<br /><br />Spiderman Stretch-1 min R/L x 2 sets<br />Calf Stretch on Rig-1 min R/L 2 sets ABCON 8-13-20 Thu, Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Thu, 13 Aug 2020 00:00:00 MST EMOM x 12 minutes<br /><br />1. Single Arm Farmers Carry R-50 m<br />2. Plank DB or KB Pull Through-12-20 reps<br />2. Single Arm Farmers Carry L-50 m<br />4. Russian Twist-12-20 reps<br /><br />Walk SLOW and controlled on the farmers carry trying to stay perfectly upright and activate core. Make sure to keep flat back position on the plank pull through. Aim for slow and controlled reps on Russian Twist. Focus on mind muscle connection feeling your core engage. METCON 8-13-20 Thu, Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Thu, 13 Aug 2020 00:00:00 MST Every 2:30 x 8 sets complete:<br /><br />150 m Sprint<br />15 Sit Ups (no anchor)<br />15 Box Overs<br /><br />Score is all rounds added together.<br /><br />Goal: Hold an aggressive, repeatable pace each round! <br /><br />Purple Rx: 24''/20''<br />Blue Rx2: Sub 12 sit up and 12 box overs with Purple standards.<br />Orange Rx3: Sub 100 m Sprint, 10 sit ups, 10 step overs, 20''/16''<br />Yellow MODWOD: Sub 100 m, 8 sit ups, 8 stepovers SHRED 8-13-20 Thu, Aug 13, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200813 Thu, 13 Aug 2020 00:00:00 MST 2 Rounds:<br /><br />Bike-10/7 Calories<br />KB Suitcase Deadlift-5 R/L<br />Air Squat-10 reps<br />Bodyweight Reverse Lunge-10 reps<br />Glute Bridges w/ Pause-10 reps<br />Spiderman-15 secs R/L<br /><br /><br />WORKOUT: FOREST I CAN'T FEEL MY LEGS!!!<br />6-2 min rounds<br />KB Deadlift pair-20 reps (suggested to go fairly heavy)<br />w any time remaining AMRAP-Reverse Lunge off 2 plates stacked don't touch knee to floor<br />---REST 2 mins after all 6 rounds---<br />6-2 min rounds<br />Assault Bike-20/15 cals<br />with time remaining-AMRAP Air Squats mix up stance<br /><br />*If needed scale reps/calories to have at least 30 seconds on second movement.<br /><br />ROMWOD OR COOLDOWN <br /><br />Banded Hip stretch or Twisted Lizard-2 mins R/L<br />Band Hammy Stretch or Seated Forward Fold-4 mins