20 Jul CrossFit WOD, July 21, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
orkout Prep
With partner
2 sets:
5/4 Calorie Assault Bike (each/at workout pace)
10 Synchro Air Squats
With partner
2 sets:
5/4 Calorie Assault Bike (each/at workout pace)
10 Synchro Air Squats
Weightlifting
Deadlift (Weight)
Super Set Deadlifts with Hand Stand Push Ups
1 Deadlift x 5 sets @80-90% of 1RM
Handstand Push-ups (Max reps)
Strict Deficit Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
The prescribed deficit is 4" for men and 2" for women.
Metcon
Metcon (Time)
Teams of 2
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats
* Split Bike calories as needed *
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats
* Split Bike calories as needed *
Time Cap 20 Min
30-second Assault Bike
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
10-second Handstand Hold