CrossFit WOD, June 10, 2024

CrossFit – Mon, Jun 10

Warm-up

General Flow 0:20 each

  • Grab Band & DB
  • Banded passthrough
  • Banded around the world (clockwise)
  • Banded around the world (counter clockwise)
  • Scorpions
  • Downward dog
  • Band pull aparts

Partner Warm up 0:20 each

  • Round 1:

P1: Bike (easy)

P2: Push ups

  • Rounds 2:

P1: Bike (moderate)

P2: Crush grip press

  • Round 3:

P1: Bike (hard)

P2: Burpees

Specific Warm-up

SA Devils Press

  • :10 Alternating DB deadlift
  • :10 DB swings right
  • :10 DB swings left
  • :10 DB hang snatch right
  • :10 DB hang snatch left
  • 4 Alternating DB Devils press

Bench Press

  • 5 Tempo empty bar bench press (3 down, 2 hold @ chest)

Strength
Bench Press (Weight)

Max Repetitions of Bench Press @ 90%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/22/24)

Metcon
Joyride (Time)

6 Rounds For Time:

10 Single Arm Devil’s Press (50/35)

20/16 Calorie Bike Erg

Time Cap: 18 Minutes

Accessory
Killer Core (Checkmark)

3-4 Sets For Quality:
40 Second Hollow Hold
20 Medicine Ball Twists
100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between Sets

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