CrossFit WOD, July 10, 2023

CrossFit – Mon, Jul 10

Weightlifting

Every 2:00 for pause back squat + Back Squat

Back Squat Barbell Warmup

3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)

Paused Back Squat + Back Squat (5-5-4-4-4)

From Rack pause :03 at the bottom of back squat at the prescribed number then into the prescribed number of back squats

1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE

Pre-MetCon Warm-up

Warmup Spaghetti

2 Sets
25 Single Under
10 Single Arm Press (each arm, light)
5 Single Arm Push Press (each arm, light)
10 Wall Ball (light)
-Then-
Build to Clean and Jerk weight.

1 set (at workout pace):
2 Clean and Jerks (at workout weight)
2 Wall Balls (at workout weight and height)
4 Crossover Single Unders or (8 Double Unders)

Metcon

EMOM – 7 sets of 3 Movements
21 Minutes total

Spaghetti (21 Rounds for reps)

EMOM
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

:40 Time Cap Each Set
if you are not able to complete each set in the :40 scale back accordingly to weight, height, movement, and/reps.
Optimal time each set: :20-:30

Power Clean + Push Jerk : Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.

Wall Balls : Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.

Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level down.

Gymnastics

Week 6

Handstand Plates (Time)

For Time:
25 Freestanding Handstand Plate Up/Downs [2 in plate] [Up/Down =1 rep]50 Foot Handstand Walk [25 feet there & 25 feet back to the plate]25 Freestanding Handstand Plate Up/Downs [2 in plate] [Up/Down =1 rep]

Handstand Plate Walks Up Down

Handstand Walk

Post Workout Mobility

3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch maximizes your mobility