CrossFit WOD, August 20, 2024

CrossFit – Tue, Aug 20

Warm-up

General flow 0:20 each

  • Arm circles
  • Arm swings
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Squat hold
  • Inchworms
  • Cossack squats
  • Lunge with reach
  • Tempo push ups
  • Air squats
  • Look for good depth here
  • Push ups
  • Look for full range of motion
  • 100m run

Specific Warm-Up

Clean + Jerk

  • 3 High hang power cleans (quick under the bar + fast elbows)
  • 3 Hang power cleans (fully extend the hips before being fast under the bar)
  • 3 Power cleans
  • 3 Push press (dip + drive)
  • 3 Push jerks (dip, drive, drop, stand)
  • 3 Clean & Jerks

Rig Flow

  • :10 each
  • Dead hang
  • Scap pull ups
  • Kips (tight)
  • Kip swings (big)
  • Jumping eccentric pull ups
  • Workout movement pull-ups (modify to ring rows)

Primer

  • 1 Clean and Jerk
  • 100 Meter Run
  • 3 Pull-ups
  • 6 Push-ups
  • 9 Air Squats

Metcon
Well-Rounded (Time)
10 Rounds For Time:
3 Clean and Jerks (155/105) (115/85)
200 Meter Run
1 Round of "Cindy"

*Score = Time it takes to complete the workout

“Cindy”

5 Pull-ups

10 Push-Ups

15 Air Squats

Accessory
Bike (Checkmark)

Aerobic Capacity

2-4 Rounds:

4 Minute Bike Erg

1 Minute Rest

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