13 Jul CrossFit WOD, July 14, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
SuperSet the Deadlifts with the Hand Stand Push Ups
Deadlift (Weight)
Deadlift:
2 Deficit Deadlifts x 5 sets @75% of 1RM
2 Deficit Deadlifts x 5 sets @75% of 1RM
* Rest as needed between sets *
Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)
– Focus on active lats and driving the feet through the floor (push!!)
– Before ascending, we want athletes to take a solid stomach breath in to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Gymnastics
Handstand Push-ups (Max reps)
Strict Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
Workout Prep
Workout Prep
-With partner-
2 sets:
5 Synchro Dumbbell Shoulder to Overhead (build in weight)
5/4 Calorie Ski (build in pace)
50m Run (build in pace)
-With partner-
2 sets:
5 Synchro Dumbbell Shoulder to Overhead (build in weight)
5/4 Calorie Ski (build in pace)
50m Run (build in pace)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Synchro Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Synchro Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
one partner starts the run, and the other on the bike erg .Once each partner has finished, they will switch before moving on to the next round.
30 sec Ski or Row (easy pace)
30 sec Run (easy pace)
5 Synchro Dumbbell Shoulder Press (each side – light weight)
5 Deadlifts (empty bar)