10 Jul CrossFit WOD, July 11, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Super Set the Front Squats with Chin Ups
Front Squat (Weight)
Front Pause Squat:
2 Pause Front Squats x 5 sets @75% of 1RM
2 Pause Front Squats x 5 sets @75% of 1RM
The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout. We don’t want athletes to lose tension during the squats. Stay activated and keep the core tight.
* Rest as needed between sets *
Gymnastics
Chin Ups (Max reps)
Weighted Strict Chin Up (Supinated)
3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM
3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM
* Rest as needed between sets *
Metcon
Metcon (7 Rounds for reps)
7 sets: (new set every 3:00)
4 Ring Or Bar Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)
4 Ring Or Bar Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)