Put It Up CrossFit WOD for Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Daily Workout for Apr 20,2018 en-us Fri, 20 Apr 2018 00:00:00 MST Fri, 20 Apr 2018 13:51:30 MST Put It Up CrossFit WOD for Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WARM UP 4/13/18 Fri,Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Fri, 20 Apr 2018 00:00:00 MST FOAM ROLL-Hamstrings,Glutes,shoulder,chest arms 30-60 secs each<br /><br />GROUP WARM UP<br />AMWAP-5 mins<br />Jog-100m or inside 80m<br />Burpee step overs or box overs-5 reps<br />(Facing the box not lateral)<br />Russian KB Swing-7 reps<br />———————————<br />Band GM or Band Pull throughs-15 reps <br />Standing forward fold-1 min<br />Upward dog/Downward Dog-1 min<br />———————————<br />Deadlift-10 reps<br />Deadlift-5 reps add some weight <br />Deadlift-5 reps add some weight <br /><br />INDIVIDUAL COOLDOWN<br /><br />Banded Hamstring Stretch 2 mins R/L<br />Pigeon Stretch-2 mins total<br />Chest partner stretch-2 mins total WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18 Fri,Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Fri, 20 Apr 2018 00:00:00 MST Deadlift Week 1&2 of 4<br /><br />20 mins to complete<br /><br />1-5-1-5-1-5-1-5<br /><br />5's begin at 70% on up Reset each rep preferably 4-5 waves<br />1's stay between 80-90% METCON 4/20/18 Fri,Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Fri, 20 Apr 2018 00:00:00 MST 4 rounds for time of<br /><br />20-Russian Swings (70#/53-55#)You may use KB or DB<br />10-Burpee Box Overs(24”/20”)<br /><br />After each round <br />Rd 1 200 m Burden Run KB or DB 70#/53-55#<br />Rd 2 200 m Burden Run WB 30#/20#<br />Rd 3 200 m Burden Run WB 20#/14#<br />Rd 4 200 m Run 🏃‍♀️ 🏃 <br /><br />GOAL: Finish sub 14 CAP at 16 mins<br /><br />Rx+: If you finish sub 12 as Rx Click this<br />Rx: As written<br />Rx2: 53#/35#, 20”/16” burpee step overs allowed<br />Rx3: See coach for modwod SHRED 4/20/18 Fri,Apr 20,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180420 Fri, 20 Apr 2018 00:00:00 MST WARM UP with TODD or SETH(fingers crossed)<br /><br />WORKOUT: In a team of 2-3 perform<br /><br />6-3 min rounds<br /><br />Synchro Burpee-7 reps<br />Synchro DB Powerclean-7 reps<br />Bike-20 calories <br />then with any time left in the round<br />Rope Climbs to 12 ft mark (must start without a jump)*<br />REST 1 min <br /><br />*If this scares people sub Strict Pull Ups or Jump to Strict<br /><br />ROMWOD<br /><br />Upper body