Put It Up CrossFit WOD for Mar 28, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 Daily Workout for Mar 28, 2020 en-us Sat, 28 Mar 2020 00:00:00 MST Sat, 28 Mar 2020 14:47:35 MST Put It Up CrossFit WOD for Mar 28, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WARM UP 3-28-20 Sat, Mar 28, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 Sat, 28 Mar 2020 00:00:00 MST GENERAL WARM UP!<br /><br />High Knees-1 min<br /><br />THEN complete:<br /><br />20 Plank Shoulder Taps<br />10 Hang Clean High Pull OR Russian Swing<br />10 Strict Press (barbell or DB's)<br />10 Air Squats<br />20 Bicycle Crunches<br />10 Barbell or DB Row R/L<br />10 Bodyweight Lunges<br />-------------------<br />Thumbs Up-10 reps<br />Breaststrokes-10 reps<br />Spiderman to Hammy-30 secs R/L<br />Downward Dog w/ Foot Crossed-30 secs R/L<br />-------------------<br />Warm Up any additional movements for metcon!<br /><br /><br />COOLDOWN<br /><br />Couch Stretch-1 min R/L<br />Downward Dog-1 min<br />Pec Stretch on Wall-1 min R/L 12 DAYS OF DISTANCING EQUIPMENT OPTION Sat, Mar 28, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 Sat, 28 Mar 2020 00:00:00 MST FOR TIME!<br /><br />1 Wall Walk<br />2 Burpee Tuck Jump<br />3 Hang Cleans or Russian Swings<br />4 Push Press<br />5 Jump Squats<br />6 Alternating Single Leg V-Ups<br />7 Bent Over Row<br />8 Weighted Alternating Lunges*<br />9 Straight Leg Sit Ups<br />10 Walking Plank Reps<br />11 Broad Jumps (long)<br />12 Clusters<br /><br />*For the lunges: if athletes are using a barbell stick with it but hold the weight however you like. If athletes are using DB's or KB's, stick with those but weight may held in whatever style athlete prefers. <br /><br />*If you have it use a barbell or pair of DB's/KB's. If you only have a single DB or KB you can perform each movement that requires them per side or alternate sides each round!<br /><br />This is to performed like the 12 days of Christmas song.<br /><br />1 Wall Walk<br />THEN<br />2 Burpee Tuck Jump 1 Wall Walk<br />3 2 1<br />4 3 2 1<br />5 4 3 2 1<br />6 5 4 3 2 1<br /><br />SEE VIDEO ON PUT IT UP PEOPLE PAGE FOR MOVEMENT DEMO AND SCALING OPTIONS!<br /><br />Brown Rx+: 135#/95# Barbell<br /><br />Purple Rx: 115#/75# Barbell OR 50#/35#ish pair<br /><br />Blue Rx2: Sub wall walk as far as comfortable, 95#/65# or 35#/25#ish, Alternating Tuck Ups for V-Ups<br /><br />Orange Rx3: Sub 20 Shoulder Taps for Wall Walk, Bodybuilder Tuck Jump, 65#/45#, OR 20#/12-15# ish, Regular Air Squats, Bicycle Crunches for V-Ups, bodyweight lunge, Powerclean and Jerk <br /><br />Yellow MODWOD: Sub 10 Shoulder Tap, Walking Plank off Knees, 12 Deadlifts for clusters, Orange mods besides that text Julia for any additional help! 813-390-5121 12 DAYS OF DISTANCING BODYWEIGHT ONLY Sat, Mar 28, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200328 Sat, 28 Mar 2020 00:00:00 MST FOR TIME!<br /><br />1 Wall Walk<br />2 Burpee Tuck Jump<br />3 Russian Twist (per side)<br />4 Handstand Push Ups OR Push Ups<br />5 Jump Squats<br />6 Alternating Single Leg V-Ups<br />7 Table Row<br />8 Alternating Lunges<br />9 Straight Leg Sit Ups<br />10 Walking Plank Reps<br />11 Broad Jumps (long)<br />12 Jump Overs<br /><br />This is to performed like the 12 days of Christmas song.<br /><br />1 Wall Walk<br />THEN<br />2 Burpee Tuck Jump 1 Wall Walk<br />3 2 1<br />4 3 2 1<br />5 4 3 2 1<br />6 5 4 3 2 1<br /><br />SEE PUT IT UP PEOPLE FACEBOOK PAGE FOR WORKOUT DEMO AND INSTRUCTIONS!<br /><br />Purple Rx: As written<br /><br />Blue Rx2: Sub Wall Walk part of the way up, Incline Push Up, Alternating Tuck Up for V-Up<br /><br />Orange Rx3: Sub 20 Plank Shoulder Tap for wall walk (20), bodybuilder tuck jump, air squat, Bicycle Crunches, Stepovers<br /><br />Yellow MODWOD: Sub 10 Plank Shoulder Tap, burpee to couch, Air Squat to Couch, Walking Plank off Knees