Put It Up CrossFit WOD for Feb 19, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 Daily Workout for Feb 19, 2020 en-us Wed, 19 Feb 2020 00:00:00 MST Wed, 19 Feb 2020 12:36:27 MST Put It Up CrossFit WOD for Feb 19, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 METCON 2-19-20 Wed, Feb 19, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 Wed, 19 Feb 2020 00:00:00 MST EMOM to AMRAP:<br /><br />5 Min EMOM:<br /><br />5 Back Squats+5 Box Jumps<br />(athlete chooses weight)<br /><br />REST 1 minute<br /><br />THEN<br /><br />7 min AMRAP:<br /><br />7 Back Squats<br />7 Box Jumps<br /><br />For the EMOM athletes can choose their load. They should choose a heavyish weight, but a weight they can perform for 5 consecutive reps with minimal breaks between sets. <br /><br />Score=Your back squat load+reps on AMRAP. Example: Janelle uses 300# for back squat and performs 98 reps on AMRAP her score is 398. <br /><br />Goal/Tip: Lift a heavy sustainable load on EMOM, aim for smooth transitions on AMRAP. <br /><br />Purple Rx: 24''/20'' for EMOM, 165#/115#, 30''/24'' for AMRAP<br /><br />Blue Rx2: 20''/16'' for EMOM, 135#/95#, 24''/20'' for AMRAP<br /><br />Orange Rx3: Step Ups 20''/16'' OR Plate Jumps for EMOM, 95#/65# and Step Ups for AMRAP<br /><br />Yellow MODWOD: Plate Step Ups and Back Squat to Box, 35#/25# for AMRAP WEIGHTLIFTING 2-19-20 Wed, Feb 19, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 Wed, 19 Feb 2020 00:00:00 MST 20 minutes<br /><br />WEEK 1<br /><br />Alternating Front Rack Lunge:<br /><br />4-5 sets of 16 reps (8 per leg)*<br /><br />REST 3 minutes between sets<br /><br />*Start light and build up. Focus on mechanics and balance over load. <br /><br />*If athletes have limited front rack mobility straps, safety squat bar, or back rack may be used. In between sets implement praying pose or another mobility exercise for 1 minute of rest period. WARM UP 2-19-20 Wed, Feb 19, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200219 Wed, 19 Feb 2020 00:00:00 MST FOAM ROLL- Lats, Traps, Quads, Calves<br /><br />GROUP WARM UP <br /><br />EMOM 4<br /><br />Air Squat 10-15 reps<br />Step Up-AMRAP with time remaining<br />-------------------------<br />Hip Rotation-20 reps R/L<br />Spiderman to Hammy Stretch-30 secs R/L<br />Seated Straddle-30 secs<br />Hollow Hold-30 secs<br />Downward Dog-30 secs<br />-------------------------<br />Front Rack Lunge-10 Alternating Reps<br /><br /><br />COOLDOWN<br /><br />Couch Stretch-1 min R/L x 2 sets<br />Pigeon Pose-1 min R/L x 2 sets<br />Calf Stretch on Rig-1 min R/L x 2 sets