CrossFit WOD, June 1, 2024

CrossFit – Sat, Jun 1

Warm-up

General Flow

  • Grab wallballs + light plate
  • 0:30 Spiderman
  • 0:30 downward + upward dog
  • 0:30 pigeon (right)
  • 0:30 pigeon (left)

Partner general warm up

  • Round 1

P1: Bike
P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate

  • Round 2

P1: bike
P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)

  • Round 3

P1: bike
P2: 0:20 Plate squat (hold out with arms parallel)

Specific Warm-up

  • 3 medball deadlift
  • 3 medbal front squat
  • 3 medball shoulder press
  • 3 medball thrusters
  • 3 wallballs

Front Squat

  • 3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

  • 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

  • 1 Cued lightweight rep

Focus on elbows high throughout the rep

  • 1 Cued lightweight rep

Focus on hips initiating the squat

  • 1 Cued lightweight rep

Strength
Front Squat (Weight)

Max Repetitions of Front Squats @ 80%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/12/24)

Metcon
Switching Gears (Calories)

[TEAMS OF 2]:

On the Minute x 14 [7 Rounds]:

Minute 1: 20 Wallballs (20/14)

Minute 2: Max Bike Erg Calories

* Partners Start On Separate Stations

* Score Total Bike Calories

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