CrossFit WOD, August 9, 2021

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testing_admin
December 12, 2022
CrossFit WOD, August 9, 2021

8.9.2021



Warm-up

[3:00-12:00]
2 Rounds
10 Bootstrap Squats
:45sec Plank
:30sec Hollow Hold
+
6:00 EMOM
min 1: 50 Single Unders
min 2: 10 Air Squats + 5 Box Step Ups
min 3: 35 Double Unders
min 4: 10 Dual DB Deadlifts + 5 Box Jump
min 5: 50 Double Unders
min 6: 3-5 Dumbbell Squat Jumps + 3-5 Box Jump Overs

Specific Prep

[12:00-20:00]
1 Round
High Hang Dip Drive
High Hang High Pull
High Hang Muscle Clean
Front Squat
Tall Cleans
+
2 Rounds
*add a little weight
Hang Pull
Hang to High Pull
Hang Muscle Clean
Front Squat
Tall Cleans
+
3 Rounds
*add loads on each round to working loads
Pause Clean Pull
Hang Squat Clean
Controlled Tng Squat Clean

Weightlifting

[20:00-34:00]

Clean Pull + Hang Squat Clean + Squat Clean (Every 2:00 x 7 Sets)

** starting @ 67% of 1RM Squat Clean, increase by feel to a heavy for the day
** ALL 3 reps unbroken for complex

Clean Pull + Hang Power Clean + Power Clean + Front Squat (Every 2:00 x 7 Sets;)

increasing by feel to a heavy set today

Metcon

[40:00-58:00]

Starburst (5 Rounds for reps)

Every 3:30, x 5 Sets (Time CAP 3:00 per round)
25 Double Unders
5 Dual DB Step-Overs 24/20'' (35/25#)
10 Dual Hang Squat Cleans
5 Dual DB Step-Overs 24/20''
25 Double Unders

Open/RX+: Load 50/35#
CC: PUSH/THRESHOLD
Time Domain: 2:15-2:45/Round – BUT CAP each round at 3:00
DB weight should allow you complete each set of 5 step overs without a break and all 10 DB squat cleans in 1 or 2 sets max

Starburst (BUILD) (5 Rounds for reps)

Every 3:30 x 5 Sets
25 Singles
5 Step Overs 30/20# (24/20'' box)
15 Single DB Goblet Squats (30/20#)
5 Step Overs 30/20# (24/20'' box)
25 Singles

Cool Down/Stretch

[58:00-60:00]
2min/2min Elevated Pigeon Stretch
+
After class:
2min/2min Single Leg Forward Fold to Box
2min Seated Straddle
Chaturanga (10sec) to UpDog (hold 30sec), to Down Dog (hold 30sec) x 3

Accessory Work


Metcon (Weight)

3 Sets, for Quality
8/8 Bulgarian Split Squats @22X1
12 Romanian Deadlifts @22X1

Loads: light/moderate
Focus here is developing strength through the hips and erectors. By doing this right with the correct tempo we can build a tremendous amount of strength and help to bulletproof the body, specifically when squatting heavy or pulling heavy off the floor.

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