09 Jun CrossFit WOD, June 10, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
1 round (with partner)
5 Deadlifts each (add first weight)
5 Toes to Bar
5 Deadlifts each (add first weight)
5 Toes to Bar
Metcon
Metcon (Time)
Teams of 2
80 Deadlifts (135/95)
80 Weighted Sit Ups
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 Toe to Bar
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 GHDs
– Partner Holds Plank (elbows)
80 Deadlifts (135/95)
80 Weighted Sit Ups
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 Toe to Bar
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 GHDs
– Partner Holds Plank (elbows)
20 Min Cap
Weightlifting
3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
Front Squat + Back Squat (Weight)
Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets
Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
200 Meter Run
5 dynamic squat stretch
5 sit-ups (focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)