CrossFit WOD, August 30, 2024

CrossFit – Fri, Aug 30

Warm-up

General flow

CT Barbell Flow :15 – :20 each

Specific Warm-Up

Front Squat

3 cued ¼ empty bar Squat & Hold
- Focus on high elbows in set up and hold
3 cued empty bar Squat & hold
- Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep with pause
- Focus on elbows high throughout the rep

Strength

Front Squat (5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3)

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

‍

* Build In Weight

Metcon

Ripple Effect (Time)

1-2-3-4-5-6-7-8-9-10:

Front Squats (135/95)

200 Meter Run

‍

Time Cap: 18 Minutes

Accessory

Bulletproof shoulders (Checkmark)

Bulletproof Shoulders

3 Giant Sets:

10 Dumbbell Front Raises

10 Dumbbell Side Raises

10 Dumbbell Reverse Flyes

‍

Rest 1 Minutes Between Giant Sets

use 5-10 lb DBs

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.