07 Jul CrossFit WOD, July 8, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Deadlift (Weight)
Deadlift:
3 Dead Stop Deadlifts x 5 sets @70% of 1RM
3 Dead Stop Deadlifts x 5 sets @70% of 1RM
* Rest as needed between sets *
Gymnastics
Handstand Push-ups (Max reps)
Strict Deficit Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
Workout Prep
With a partner –
2 sets:
20 second Bike (each/workout pace)
5 Synchro Push Ups
5 Synchro Air Squats
2 Synchro Burpee to Plate
10ft Sandbag Carry (work up in weight)
2 sets:
20 second Bike (each/workout pace)
5 Synchro Push Ups
5 Synchro Air Squats
2 Synchro Burpee to Plate
10ft Sandbag Carry (work up in weight)
Metcon
Metcon (Time)
Teams of 2
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
-into-
2 rounds:
30 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)**
-into-
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
-into-
2 rounds:
30 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)**
-into-
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
Time Cap 20 Min
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)