CrossFit- July 7, 2020

 In WOD
Tuesday

Warm-up
MOBILITY
Banded Cross Body Stretch: 1 Minute Each Side

Down Dog: 1-2 Minutes

Banded Hamstring Pull-downs: 15 reps each leg

ACTIVATION
3-4 Sets
10 Calorie Row
30 Second Wall Sit
10 Double Dumbbell Strict Press (5 Each Side)
15 Dumbbell RDL

Performed With 2 Light Dumbbells

Metcon (AMRAP – Rounds)
Fitness
AMRAP 8:
5 Burpees
3 Strict Press
5 Burpees
6 Strict Press
5 Burpees
9 Strict Press

Add 3 Strict Press Each Round
Metcon (AMRAP – Rounds)
Performance
AMRAP 8:
5 Burpees to Target (6")
3 Kipping Handstand Push-ups
5 Burpees to Target (6")
6 Kipping Handstand Push-ups
5 Burpees to Target (6")
9 Kipping Handstand Push-ups

Add 3 Handstand Push-ups Each Round
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 15:
100 Double Unders
24/18 Calorie Row
15 Deadlifts (135/85)
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (185/125)
Metcon (AMRAP – Rounds and Reps)
RX+
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

STIMULUS
DESCRIPTION
This triplet workout balances out a moderate weight barbell with a machine and bodyweight movement
The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

DOUBLE UNDERS
Choose a variation or a rep number that allows you to clear this station in right around 1 minute
You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders

DEADLIFTS
Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets

STRATEGY
ROW
The goal with any AMRAP is to move for as much time as possible
Treating this workout like a smooth 15-minute flow is better than constantly changing speeds by hitting the gas and tapping the brakes
To find a sustainable rowing pace, imagine the speed you would be able to hold if this was simply a 15-minute row

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