Daily WOD – May 24, 2020

At-Home Workout #72

Warm Up

  • 250m run
  • 10 deep lunges with twist (5R/5L)
  • 10 broom stick power clean and press
  • 10 crossover toe touches (5R/5L)
  • 10 broom stick power snatch
  • 10 plank knees to elbow (5R/5L)
  • 10 broom stick thrusters
  • 10 rolling sit ups

Workout of the Day

Complete 3 rounds for time of:

  • 250m run
  • 40 KB/DB deadlifts
  • 30 KB/DB swings
  • 20 step ups (10R/10L)
  • 10 two-hand KB/DB cleans

Cash Out

Complete 20 reps of the gymnastics complex:

  • Tuck up
  • Straddle up
  • Pike Up

Cool Down

  • Crossover hamstring stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are attending the Outdoor WOD, you can borrow a house box for the step ups. The DB/KB cleans require a full squat. If you are completing this at home with a barbell, feel free to sub out barbell cleans – pick a weight where you can do all 10 in a row for the first round.

Community Notes: Happy birthday Jon Virtue!

New Member Perk: We are excited to offer a new perk to our members – a workout tracking app called SugarWOD! The app itself is free, and it’s already used by many of our athletes to track their own workouts. The “perk” is that we’ve purchased access at the affiliate level, so our members can access our virtual ICA Whiteboard! Each day we’ll post our workout, and you can log your results and photos, plus give fist bumps and leave comments for each other. The app is super social and offers a convenient way to track your personal workout history. It will also help you prepare for your workouts with easy access to your previous PRs, a barbell lift percentage calculator and a library of common CrossFit movements. If you’re an active member at ICA (2x/week or Unlimited), look for an email tomorrow with the password to access our SugarWOD whiteboard. A few notes:

  • If you’re a member now but you leave in the future, you will not lose access to your results! You can keep the app (it’s free for members!) and you’ll just lose access to our daily whiteboard.
  • If you choose to not download SugarWOD, please continue to post your results to the blog each day so we can keep track of how you’re doing!
  • For now we’ll be “double posting” our workouts – both to the blog and to SugarWOD. As we get more runtime with SugarWOD, we may use it as the primary method of workout delivery in the future.
  • If you complete a workout in place of or in addition to ICA’s daily WOD, you can post that result too, in the personal log book section of SugarWOD.
  • As of June 1, we’ll no longer email workouts via our RSS feed.

We hope you enjoy SugarWOD; please let us know what you think as you get into it!

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This Post Has 10 Comments

  1. 25:03
    65# deads-30#rkbs(40)-step ups-65# cleans(some squat some power). I struggled a lot today!

  2. 20:12 – 20 lb dl; 20 lb swings, 20 ln cleans

  3. I made up yesterday’s workout. Dubs were trash today. Hence the bad score 😂😂
    4+13
    15lb Russian twists
    20 empty bar PP

  4. 10 AM Outdoor WOD:
    Nik 17:25 (400m, 35 KB)
    Dan E. 19:43 (400m, 50 DB)
    JT 20:11 (400m, 35 DB)
    Swetha 20:36 (35 KB)

  5. 22:18
    Used a 75 lb barbell instead of KB for the DLs and cleans, 25lb KB for swings

    1. Dang, that is a lot of deads at 75# Cate, I suspect you’ll be a little sore tomorrow!

  6. Friday’s Workout (#70)
    21-15-9 Snatches/Burpees 5:57 (50 DB)

  7. 26:29
    400m run
    40 deadlifts – 65# barbell
    30 swings – 30# DB
    20 step ups – 15.5” cinder blocks
    10 cleans – 65# barbell
    Cash out ✔️ (felt those pike ups in my quads)

  8. 21:21
    40 -deads 65# barbell
    30 -35# KB swings
    20- step ups to 16”
    10 -HPC 65# barbell
    Cash out- – supported ticks and bicycles
    3.6 mile hike !

  9. 24:38
    62# deads
    24# kb
    18″ step ups
    24# cleans

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