Home WOD #4

  • mrt 18, 2020
  • CrossFit U1



Warm up A. General 

Tabata music on spotify: https://open.spotify.com/track/3D5d2fvB5Bs9L9FMDCZCjS?si=BgJPqgY3QD67YVK4LaBN3g

Tabata (20 seconds on/10 seconds off) for 4 minutes Alternate between: 

– Side lunges https://www.youtube.com/watch?v=30Bwab1PG5I

– Push up to downward dog https://www.youtube.com/watch?v=96OxWp1CYzk


Warm up B. Mobility 

Quadruped lat stretch https://www.youtube.com/watch?v=LCovvDqYuX4


Warm up C. Specific 

20 Bird dog https://www.youtube.com/watch?v=wgOuR7YrwtM&t=2s


Wod a) Core

Side plank hold + lateral leg raise 3 x 10-15 raises per side 



Wod b) Metcon 

6 rounds, For quality 


90 second Reverse plank holds https://www.youtube.com/watch?v=ZNAxdJ6Bt00

20 v-ups 

12 Pike Push ups https://www.youtube.com/watch?v=x7_I5SUAd00

Rest 30-60 seconds 

*Modifications: V-ups: 

– Sit-ups 

– Knee tucks

 – Leg raises 

– Toe Touches 

*Modifications: Pike Push ups: 

– Regular Push ups 

– Push ups on knees 

– Elevated push ups


Wod c) Post chain, Shoulder Health, 

3 sets 

Lying Y hold rest 30 seconds

Lying T Hold rest 30 seconds 

Lying W hold Rest 60 seconds

*Hold as long as possible in a static position

Good Luck everyone, a lot of core work going on in the this workout !