July 21, 2024
0 minute read
Tucker Kistner

CrossFit WOD, July 22, 2024

CrossFit – Mon, Jul 22

Warm-up

General Flow

Get out barbells
Arm circles
Arm swings
Trunk twists
Bootstraps
Downward dog
Spidermans
Scap push ups
Push ups
Spiderman
Quick ups
spiderman
Burpees

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CT Barbell Flow :15 – :20 each

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

Specific Warm-up

3 Cued front squat reps (hips back first)
3 Cued front squat reps (high elbows throughout)
5 Cued push press reps (timing of the press)
5 Cued thruster (Timing of extension and then press)‍

Strict Press

2x 3 Cued reps with tempo

Strength

Strict Press (3×3)

On the 3:00 x 3 Sets:

3 Strict Press

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* 5 Second Negative

* Build In Weight

Metcon

Omar (Time)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

Accessory

Gun Show (Checkmark)

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

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Rest 2-3 Minutes Between Sets

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CrossFit WOD, July 22, 2024

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