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CrossFit WOD, July 1, 2024

CrossFit – Mon, Jul 1

Warm-up

General Flow 0:20 each

  • Jumping jacks
  • Arm circles
  • Arm wraps
  • Truck twists
  • Jumping jacks
  • Alternating spidermans
  • Downward dogs
  • Scorpions
  • Mountain climbers
  • Soccak squats
  • Push ups

Jump rope FLow 0:30 each

  • Easy jump rope
  • Single – single – big jump single
  • Single – single – double
  • Double unders

Specific Warm-up

DB Flow

  • 0:20 Alt. DB deadlifts
  • 0:10 DB deadlift + shrug (right)
  • 0:10 DB deadlift + shrug (left)
  • 0:10 DB push press (right)
  • 0:10 DB push press (left)
  • 0:20 Alt. DB snatch
  • 0:20 double DB front squat
  • 0:10 single arm DB thruster (right)
  • 0:10 single arm DB thruster (left)

Strict Press

  • 3 Cued reps
    • Focus on “cylinder of strength” + Squeezed legs, butt, & stomach.
  • 3 Cued reps
    • Focus on chin back first.

Strength
Strict Press (1×20)

10:00 for 20RM (heavier than last week)

Metcon
The Human Torch (AMRAP – Rounds and Reps)

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders

DB: (50/35) | (35/25)

Accessory
Bulgarians (Checkmark)

3 Sets For Quality:

6 Suitcase Bulgarian Split Squats (Each Side)

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