Tamalpais CrossFit WOD January 20 2021

AMRAP 5:
40/30 Calorie Row or 400 M Run
20 Box Jump Overs 20/24
AMRAP “Macho Man” 95/135 M75/105

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row or 300 M Run
15 Box Jump Overs
AMRAP “Macho Man” 105/155 M80/115

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row or 200 M Run
10 Box Jump Overs
AMRAP “Macho Man” 135/185 M95/140

GENERAL WARM-UP

30 Seconds Each

Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats

Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach

Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats

MOBILITY

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

AFTER PARTY

3 RNDS
:20 Flutter Kicks
:20 Side Plank
:20 Scissor Kicks
:20 Side Plank
:40 Rest

WORKOUT VARIATIONS

HOME GYM

3 Rounds x AMRAP 5:
50 Meter Dumbbell Farmers Carry
1 Round of “Dumbbell Macho” Man

Rest 5 Minutes Between Rounds

MODIFICATIONS

MACHO MAN

• Double Dumbbell For All Movements
• Single Dumbbell For All Movements (3 Each Side)

BOX JUMP OVERS

• Lateral Hops Over Barbell
• Line Hops
• Box Step-ups
• Double Unders
• Single Unders
• Jumping Lunges
• Step Back Lunges

ROW

40/30 Calories:

• 30/21 Calorie Assault Bike
• 30/21 Calorie Echo Bike
• 30/21 Calorie Bike Erg
• 30/21 Calorie Ski Erg
• 400 Meter Run
• 40/30 Calorie Schwinn Bike

30/21 Calories:

• 21/15 Calorie Assault Bike
• 21/15 Calorie Echo Bike
• 21/15 Calorie Bike Erg
• 21/15 Calorie Ski Erg
• 300 Meter Run
• 30/21 Calorie Schwinn Bike

20/15 Calories:

• 15/12 Calorie Assault Bike
• 15/12 Calorie Echo Bike
• 15/12 Calorie Bike Erg
• 15/12 Calorie Ski Erg
• 200 Meter Run
• 20/15 Calorie Schwinn Bike