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CrossFit WOD, June 23, 2022

22 Jun CrossFit WOD, June 23, 2022

Posted at 20:00h in Work out of the day by

Thursday

Warm-up
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
5 Wall Balls (focus on rolling out the shoulders)

Workout Prep
Workout Prep
With Partner
50m Run
5 Synchro Wall Balls
1 Wall Walk (each)

Weightlifting
Deadlift (Weight)
Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM

* Rest as needed between sets *

Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)
– Focus on active lats and driving the feet through the floor (push!!)
– Before ascending, we want athletes to take a solid stomach breath in to secure the midline. Pull the slack out of the bar by activating your lat muscles.

Gymnastics
Handstand Push-ups (Max reps)
Superset with Deadlifts

Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

The prescribed deficit is 4" for men and 2" for women.
– These are performed on a flat (cushioned) surface.

Metcon
Metcon (Time)
Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks (Split)
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walk
Time Cap 22 MInutes