12 Jun CrossFit WOD, June 13, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jun 13
Warm-up
Front Squat (Weight)
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Metcon (Time)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-
Chin Ups (Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *)
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
2. Strength Prep
Strength: Athletes will be working back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion. We will use 50% of the heavy single weight established during the test week for weighted chin-ups. If athletes used a band during test week to complete a strict chin-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.
3. Workout Prep
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –