CrossFit WOD, May 15, 2024

CrossFit – Wed, May 15

Warm-up

General Flow 0:20-0:30 each

  • Arm circles
  • Arm swings
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Scorpions
  • Spiderman
  • Downward dog
  • Pigeon (right)
  • Pigeon (left)
  • Bootstraps
  • Cossack squats
  • Reverse lunge + reach
  • Air squats

CT Barbell Flow :15 – :20

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

Specific Warm-up

  • 0:20 of each
  • Medball deadlifts
  • Medball front squat
  • Medball shoulder press
  • Medball thruster
  • Medball dip + throw
  • Wallballs

Deadlift

  • 5 reps hips to above knee
  • 5 reps knees to shins
  • 5 full reps

Strength
Deadlift (Weight)

Max Repetitions of Deadlifts @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/8/24)

Metcon
What Are You Doing? (Time)

For Time:

50 Deadlifts (205/145)

100 Wallballs (20/14)

150 AbMat Sit-ups

* Partition However You’d Like

Time Cap: 18 Minutes

Rx+ 50 Deadlifts (255/175)

100 Wallballs (20/14)

75 GHD Sit-ups

After Party
Metcon (Checkmark)

3 Sets:
1:00 Side Plank Right
1:00 Side Plank Left
25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets

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