CrossFit WOD, May 9, 2024

CrossFit – Thu, May 9


General Flow 0:20 of each

  • Bike
  • Arm swings
  • Quad pulls
  • Upward dog press ups
  • Bike
  • Inchworm + push up
  • Spiderman
  • Downward dog + foot pedal
  • Bike
  • Jumping jacks
  • Push ups
  • Hollow rocks
  • Bike
  • Line hops (side to side)
  • Line hops (forward to back)
  • Sit ups

Specific Warm-up

Double Unders

  • :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

DB Hang Snatch

  • 0:20 of each
  • Alternating hang DB high pull
  • Alternating DB push press
  • Alternating hang DB snatch

Krabby Patty (Time)

40/32 Calorie Bike Erg

40 Dumbbell Hang Snatches

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

40/32 Calorie Bike Erg

* 40 Double Unders Between Each Movement

Time Cap 22:00

Dumbbell: (50/35)

After Party
After Party (Weight)

1 Giant Set
Single Arm DB Bent row each arm
10 reps at @heaviest
15 reps at @heavy
20 reps at @moderate
*Complete sets unbroken

Score = weight used for set of 20

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