CrossFit Workout of the Day – Tuesday 27th April

Performance

WOD 1

Front Squats

2 x 5 @60%

1 x 5 @65%

2 x 5 @70%

Note: Do a couple of warm up sets before starting the first set. Each set should be unbroken at these percentages.

WOD 2

EMOM18

1. 10 BBJO @24/20
2. 20 AKB Swings @24/16
3. 15 TTB

Note: Each exercise should not be taking any longer than 45-50 seconds to complete so scale the reps if necessary.

Fitness

WOD 1

Front Squats

5 x 5

Note: Do a couple of warm up sets before starting the first set. The last two sets want to be performed at a moderately heavy weight.

WOD 2

EMOM18

1. 10 BBJO @24/20
2. 20 AKB Swings @20/12
3. 15 V-Ups

Note: Each exercise should not be taking any longer than 45-50 seconds to complete so scale the reps if necessary.

Home

WOD 1

Goblet Squats

5 x 10

Note: If you don’t have a kettlebell or dumbbell then use a heavy object like a weighted rucksack and focus on time under tension. Try doing the squats in a tempo of 50X0.

WOD 2

EMOM18

1. 10 Burpees
2. 60 Mountain Climbers
3. 15 V-Ups

Note: Each exercise should not be taking any longer than 45-50 seconds to complete so scale the reps if necessary.