Tamalpais CrossFit WOD February 6 2021

SATURDAY

4 Rounds For Time [30 Minute Cap]:
200 M Run
30 Single Dumbbell Power Snatches 35/50 M 25/40
200 M Run
30 Step-Back Lunges*Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges 

GENERAL WARM-UP

Performed With One Lighter Dumbbell

1 Minute Easy Bike
30 Seconds Active Samson
30 Seconds Single Dumbbell Deadlift (15 Seconds Each Arm)

1 Minute Easy-Moderate Bike
30 Seconds Step Back Lunges
30 Seconds Single Dumbbell Russian Swings (15 Seconds Each Arm)

1 Minute Moderate Bike
30 Seconds Down Dog Video
30 Seconds Single Dumbbell Strict Press (15 Seconds Each Side)

WORKOUT VARIATIONS

HOME GYM

4 Rounds For Time [30 Minute Cap]:
200 M Run
30 Single Dumbbell Power Snatches 35/50 M 25/40
200 M Run
30 Step-Back Lunges*

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

MODIFICATIONS

SINGLE DUMBBELL POWER SNATCHES

• Barbell Power Snatches [Light]
• Odd Object Ground to Overhead
• Kettlebell Swings
• Slamballs

STEP BACK LUNGES

• Bodyweight Lunges For All
• Jumping Lunges For All
• Use Barbell or Kettlebell

200 M Run

• 15/12 Calorie Row
• 15/12 Calorie Bike Erg
• 12/9 Calorie Ski Erg
• 12/9 Calorie Echo Bike
• 20/15 Calorie Schwinn Bike
• 12/9 Calorie Assault
• 150 Meter Trueform or Air Runner
• 15 Shuttle Runs [10 Meters]