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CrossFit WOD, June 24, 2024

CrossFit – Mon, Jun 24

Warm-up

General Flow 0:30 each

  • Downward upward dog
  • Samson (right)
  • Samson (left)
  • Scorpions
  • Tall Plank
  • Plank shoulder taps
  • Plank toe taps
  • Mountain climbers
  • Bootstraps
  • 200m run

CT Barbell Flow :15 – :20 each

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

Specific Warm-up

Power Clean

  • 5 cued reps position 1 (mid thigh / hip)
    • Focus on full extension before pulling and catching
  • 5 Cued reps position 2 (above knee)
    • Focus on keeping the bar close throughout
  • 3 Cued reps position 3 (mid shin)
    • Focus on butt down, and bar tight

Strict Press

  • 3 Cued reps
    • Focus on “cylinder of strength”, squeezed legs, butt, & stomach.
  • 3 Cued reps
    • Focus on chin back first.‍

Strength
Strict Press (1×20)

Heavy set of 20

Metcon
SPLIT SECOND (Time)

5 Rounds For Time:

200 Meter Run

10 Hang Clean & Jerks (115/85)

Time Cap: 15 Minutes

Accessory
Killer Core (Checkmark)

Killer Core

4-5 Sets For Quality:

10 Barbell Rollouts

40 Second Side Plank (Each Side)

Rest 1-2 Minutes Between Sets

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