08 Jun CrossFit WOD, June 9, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Deadlift (Weight)
Deadlift
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Gymnastics
Handstand Push-ups (Max reps)
Max Set of Strict HSPU
*Scaling Options**
– Strict Handstand Push-ups (+Abmats)
– Kipping Handstand Push-ups (+Abmats)
– Handstand Push-ups (box)
– Pike Push-ups
– Push-ups
– Dumbbell Shoulder Press
Metcon
Metcon (Time)
Teams of 2
3 sets: (each/1:1)
12/10 Calorie Row
4 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
10/8 Calorie Row
3 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
8/6/ Calorie Row
2 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
Cap 24 Minutes
3 sets: (each/1:1)
12/10 Calorie Row
4 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
10/8 Calorie Row
3 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
8/6/ Calorie Row
2 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
Cap 24 Minutes
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar – build across sets)
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have athletes partner up and alternate between the two movements completing 1 set of deadlifts and then transition to 1 set of max strict handstand push-ups. Have them warm up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out, have them go for it when they feel comfortable and ready. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets.