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CrossFit WOD, June 26, 2024

CrossFit – Wed, Jun 26

Warm-up

General Flow

  • Downward + upward dogs
  • Spidermans
  • Scorpions
  • Plank shoulder taps
  • Plank toe taps
  • Birddogs
  • Glute bridges
  • Body weight stagger stance good morning (right)
  • Body weight stagger stance good morning (left)

Specific Warm-up

TTB

  • 3Jump to hollow
  • 3 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Toes to space
  • 5 Full TTB or mod

Deadlift

  • 5 Cued reps hips to above knees
    • Hips back first in the descent + Bar close
  • 5 Cued reps above knee to mid shin
    • Knees out of the way
  • 5 Cued reps mid shin to standing

Strength
Deadlift (1×20)

Heavy set of 20 deadlifts

Metcon
Dead Battery (Time)

10 Rounds For Time:

1 Deadlift, 1 Toes to Bar

25 Double Unders

2 Deadlifts, 2 Toes to Bar

25 Double Unders

10 Deadlifts, 10 Toes to Bar

25 Double Unders

Deadlift: (225/155)

Time Cap: 18 Minutes

Accessory
Bike erg (Calories)

Aerobic Capacity

6 Sets:

1 Minute Bike Erg

1 Minute Rest

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