August 6, 2024
0 minute read
Tucker Kistner

CrossFit WOD, August 7, 2024

CrossFit – Wed, Aug 7

Warm-up

General Flow 0:20 each

Bike
Bend and reach
Spiderman + worlds greatest
Inchworm + push up
Bike
Calf raises
Bunny hops
Downward dog
Bike
Bootstraps
Bodyweight goodmornings
Line hops

‍

CT Barbell Flow :15 – :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

Specific Warm-up

Rope

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

Deadlift

Add light load
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs

Strength

Deadlift (6×3)

3 Deadlifts every 2:00 for 6 sets (On the 0:00. 2:00, 4:00, 6:00, 8:00, and 10:00)

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

Metcon

Mumbo Jumbo (Calories)

AMRAP 1:

3 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 2:

6 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 3:

9 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 4:

12 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 5:

15 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

Barbell: (225/155)

Rx+ (315/225 AND use the Echo Bike)

Accessory

Metcon (Checkmark)

Posterior Pump

[PART A]

3-5 Sets:

10 Barbell Good Mornings

‍

[PART B]

Plank:

Accumulate 3 Minutes

Schedule your free intro

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

CrossFit WOD, August 7, 2024

Schedule your free intro

Fill out the form below to get started