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CrossFit WOD, July 3, 2024

CrossFit – Wed, Jul 3

Warm-up

General Flow 0:20 each

  • Box step ups
  • Boot straps
  • Downward dog + foot pedal
  • Alternating worlds greatest
  • Box step downs (right)
  • Box step downs (left)
  • Bottom of squat hold
  • Scorpions
  • Tuck jumps
  • Body Weight goodmornings
  • Glute bridge
  • Box jumps

CT Barbell Flow :15 – :20 each

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

Specific Warm-up

KB Swing Prep

  • :20 Alternating Single Leg Deadlifts
  • :20 Kettlebell Deadlifts
  • :20 KB Hip Hinge & Pop
  • :20 KB Russian Swings
  • :20 KB American Swings

Deadlift

  • 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
    • Shoulders and hips rise together until bar passes knee

Strength
Deadlift (1×20)

10:00 for 20RM… heavier than last week

Metcon
Wing-Ding (AMRAP – Rounds and Reps)

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24″/20″)

50 Goblet Squats

On the Minute [Starting at 0:00]:

5 Toes to Bar

Kettlebell: (53/35) (35/25)

Accessory
Posterior Pump (Checkmark)

3-4 Sets For Quality:

8 Barbell Hip Thrusts

16 Double Dumbbell Romanian Deadlifts

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