CrossFit WOD, June 7, 2024

CrossFit – Fri, Jun 7

Warm-up
  • Get out barbells & medballs
  • :20 Quad pull
  • :20 Knee pull
  • :20 Stiff leg deadlifts
  • :20 Arm swings
  • :20 Arm wraps
  • :20 Alternating spidermans
  • :20 Bootstraps
  • :20 Air squats
  • :20 Squat Jumps
  • :20 Medball squat
  • :20 Medball thruster
  • :20 Wallballs

CT Barbell Flow :15 – :20 each

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

Specific Warm-up

Deadlift

  • 5 Cued reps hips to above knee
  • 5 Cued reps above knee to mid shin
  • 5 Cued reps mid shin to standing
  • 3 Cued lightweight reps

Front Squat

  • 3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

  • 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

  • 1 Cued lightweight rep

Focus on elbows high throughout the rep

  • 1 Cued lightweight rep

Focus on hips initiating the squat

  • 1 Cued lightweight rep

Strength
Front Squat (Weight)

Max Repetitions of Front Squats @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/19/24)

Metcon
Dead Ball (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Deadlifts (225/155)

After Each Set:

15 Wallballs (20/14)

Time Cap: 18 Minutes

After Party
Dips (AMRAP – Reps)

3 Sets
Max Reps of Strict Dips
Rest 1 Minute Between Sets

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