CrossFit WOD, May 24, 2024

CrossFit – Fri, May 24

Warm-up

General Flow 0:20-0:30 each

  • Samson (left)
  • Samson (right)
  • Pigeon (left)
  • Pigeon (right)
  • Bootstraps
  • Jumping jacks
  • Lying leg raises
  • Donkey kicks (left)
  • Donkey kicks (right)
  • Line hops (forward and back)
  • Straight leg sit ups
  • 90/90 hip rotations
  • Sit ups
  • Line hops (left and right)
  • Squat hold
  • Air squats

DB Flow 0:15 each

  • DB deadlift
  • DB hang clean
  • Single DB front squat (right)
  • Single DB front squat (left)
  • DB squat clean
  • DB front squat

Specific Warm-up

  • :20 High Singles

Focus on timing wrist speed

  • :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

  • :20 Alternating Feet:

Focus on enhance footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • :30 Practice

Back Squat

  • 5 Goodmornings

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

Strength
Back Squat (1×1)

Build to Heavy Single

Metcon
Brace Yourself (Time)

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

10 Double Unders, 10 AbMat Sit-ups

6 Dumbbell Front Squats

Dumbbells: (50/35)’s

After Party
Single Leg Accessories (Checkmark)

3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg

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