August 19, 2024
0 minute read
Tucker Kistner

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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