CrossFit WOD, July 26, 2024

CrossFit – Fri, Jul 26

Warm-up

General Flow

Partner wallball warm up
Grab a medball and a partner
Have partners stand about 10ft apart
Partners will toss the medball back and forth with different styles for about 0:30 each
Chest pass
Underhand throw (granny basketball throw)
Side throw
Have athletes turn to the side and twist to throw
Side throw (opposite directions)
Squat and throw (like a wallball throw)

General Flow

Partner wallball warm up
Grab a medball and a partner
Have partners stand about 10ft apart
Partners will toss the medball back and forth with different styles for about 0:30 each
Chest pass
Underhand throw (granny basketball throw)
Side throw
Have athletes turn to the side and twist to throw
Side throw (opposite directions)
Squat and throw (like a wallball throw)

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Box Jump Prep

KB SWING

Back Squat

Strength

Back Squat (3×3)

On the 3:00 x 3 Sets:

3 Back Squats

‍

* 5 Second Negative

* Build In Weight

Metcon

Pay it Forward (AMRAP – Rounds and Reps)

AMRAP 15:

55 Wallballs (20/14)

55 Kettlebell Swings (53/35)

55 Box Jumps (24″/20″)

Accessory

Posterior Pump (Checkmark)

Posterior Pump

3-4 Sets For Quality:

10 Single Leg Weighted Hip Thrusts (Each)

20 Banded Pull Throughs

30 Side Plank With Hip Adbudctions (Each)

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