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CrossFit WOD, June 14, 2024

CrossFit – Fri, Jun 14

Warm-up

General Flow

  • 1:00 Bike
  • 0:20 Knee pulls
  • 0:20 Knuckle draggers
  • 0:20 Scorpions
  • 0:20 Downward dog + foot pedal
  • 0:20 Glute bridges
  • 0:20 body weight Goodmornings
  • 0:20 Line hops
  • 0:20 Air squats
  • 0:20 line hops
  • 0:20 cossak squats
  • 1:00 Bike

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

Double-Under

  • :20 High Singles
  • :20 Fast Singles:
  • :20 Alternating Feet:

Break

  • :20 Single-Single-High Single
  • :20 Single-Single-Double
  • :30 Practice

Strength
Front Squat (Weight)

Max Repetitions of Front Squats @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/26/24)

Metcon
The Swing of Things (Time)

For Time:

42 Kettlebell Swings

42/34 Calorie Bike Erg

120 Double Unders

30 Kettlebell Swings

30/24 Calorie Bike Erg

80 Double Unders

18 Kettlebell Swings

18/14 Calorie Bike Erg

40 Double Unders

Kettlebell: (53/35)

Accessory
Posterior Pump (Checkmark)

Posterior Pump
For Quality:
100 Glute Bridges
100 Light DB RDLs

*Partition however

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