CrossFit WOD, June 4, 2024

‍General Flow 0:20-0:30 each

• Grab PVC and barbell
• 0:30 PVC passthrough
• 0:30 PVC Front rack stretch (right)
• 0:30 PVC Front rack stretch (left)
• 0:30 pigeon (right)
• 0:30 pigeon (left)
• 0:20 alternating spiderman
• 0:20 downward dog
• 0:20 bootstraps
• 1:00 row
• 0:20 knee push ups
• 0:20 air squats
• 1:00 row
• 0:20 push ups
• 0:20 cossak squats

CT Barbell Flow :15 – :20

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

Specific Warm-up

• 3 Cued dip and hold (upright torso)
• 3 Cued dip hold + fast stand
• 3 Cued push press – Hold top position

Front Squat

• 3 cued ¼ Squat & Hold

Focus on knees out

Bar remaining over the midfoot

• 3 cued Squat & hold

Focus on knees tracking toes throughout the rep and in the bottom position

• 2 Cued Squat & Hold

Focus on driving the knees out as the stand is initiated

‍

Pull Up

• :10 dead hang
• 10 hollow hang scapular retractions
• 10 kips
• 3 Strict pull ups or modify to 5 more kips
• 3 Workout reps