July 30, 2024
0 minute read
Tucker Kistner

CrossFit WOD, July 31, 2024

CrossFit – Wed, Jul 31

Warm-up

General Flow 0:20 each

Knee pulls to chest
Quad pulls
Knuckle draggers
Arm wraps
Arm swings up and down
Downward + upward dogs
Samson (right)
Samson (left)
Bootstaps
Squat hold
Goodmorning + high jump

‍CT Barbell Flow :15 – :20 each

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

Specific Warm-up

Pull Up Flow

:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod

Deadlift

Add light load
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing With the pause at the knee

Strength

Deadlift (3×3)

On the 3:00 x 3 Sets:

3 Deadlifts

‍

* 3 Second Pause

* Build In Weight

Metcon

Bell (Time)

3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
https://www.wodconnect.com/workouts/bell

Accessory

Rowing (Checkmark)

Aerobic Capacity

5 Minute Row, Rest 2:30

4 Minute Row, Rest 2:00

3 Minute Row, Rest 1:30

2 Minute Row, Rest 1:00

1 Minute Row

‍

RPE: 7-8

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CrossFit WOD, July 31, 2024

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