06 Jun CrossFit WOD, June 7, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Bench Press Warm Up
400 M Row into
AMRAP 6 of
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Bench Press (Weight)
Auxillary Work
Box Jumps (Max reps)
Max Height Box Jump
Workout Prep
Workout Prep
1 set:
5/4 Calorie row (workout pace)
5 Wall Balls
5 GHD’s
5/4 Calorie Row
1 set:
5/4 Calorie row (workout pace)
5 Wall Balls
5 GHD’s
5/4 Calorie Row
Metcon
Metcon (Time)
30/24 Calorie Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
30/24 Calorie Row
Cap 16 Minutes
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
30/24 Calorie Row
Cap 16 Minutes
– Heavy Single (10-12 minutes)
* Rest as needed between sets
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
– Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
– Grip should be a thumb length outside our chest (thumbs wrapped around the bar) with the elbows staying at 45 degrees.
– Before descending, we unrack the bar and bring it over top of the chest, pausing for a slight second—deep stomach breath into a smooth and steady tempo on the negative (don’t freefall the bar).
– During the drive, once the bar makes contact at the bottom of the chest/top of the sternum, we explode up, driving through our legs, hips, and chest while breathing out at the top of the extension.