05 Aug CrossFit WOD, August 6, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Workout Prep
Metcon
Metcon (3 Rounds for reps)
4 Rounds
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders
Auxiliary Work
10:00 Muscle Transition Practice
Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!
2 sets
100m Run
15 Double Unders
5 Push Ups (add deficit on Set 2)
– rest 30 seconds between sets –