27 Jul CrossFit WOD, July 28, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Deadlift (Weight)
Work to a Heavy Single in 20 Minutes
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
– Focus on active lats and driving the feet through the floor (push!!)
– Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Gymnastics
Handstand Push-ups (Max reps)
Handstand Push-ups (Strict): Max Reps
Metcon
Metcon (Time)
5 sets (1:1)
20/15 Calorie Bike Erg (OR 200m Run OR 20/15 Calorie on another machine)
15 GHD’s (Or 15 V-ups)
100ft Farmer Carry (70/53)
20/15 Calorie Bike Erg (OR 200m Run OR 20/15 Calorie on another machine)
15 GHD’s (Or 15 V-ups)
100ft Farmer Carry (70/53)
30-second Bike Erg (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)