CrossFit WOD, July 13, 2022

December 12, 2022
CrossFit WOD, July 13, 2022



7:00 at warmup pace
30s single unders
5 push up to down dog
10 reverse lunges
5 empty bar RDL's @2020
5 empty bar front squats

Specific Prep [10-15:00]
RFEESS: 8/leg with no weight and 4/leg with starting weight
Romanian Deadlift: Build to starting weights in 2-3 sets



Romanian DeadLift (RDL) (@2011; 2-2-1-1; build each set; every 2:30)

Build to a heavy single today

Rear Elevated Split Squat (@2011; 8/leg x 3 sets; all sets at same weight; ev)

Specific Prep

Prep [35-40:00]
Deadlifts: Push the floor down vs. Pulling bar up
Build to workout weight in 2-3 sets x 3-5 reps

Push Ups
Hold yourself accountable - make every rep a good full Range of motion rep. Chest to floor and full lock out ina good plank position at the top
20s plank hold
3 reps w/ 5s lower
5 reps workout speed



Jane Foster (AMRAP - Rounds and Reps)

AMRAP 15:00 Ladder @ 80%
2/2, 4/4, 6/6, 8/8...
Deadlift (155/105)
Push Up
30 Double unders between each round

OPEN (RX+): Deadlift (185/135) / Ring Push Ups
CC: Pacer/Sustain
Ladder style AMRAPs can be tricky to pace. Start out quite a bit slower than you feel like you need to in order to keep consistent pace in the last 5 minutes of this workout.
Deadlift weight should feel light because volume of reps is going to add up today.
Slow you push ups down just a notch to keep ROM tight. Breaking here early and often will extend your ability to continue quality reps deep into the 15 minutes of work

Jane Foster (BUILD) (AMRAP - Rounds and Reps)

AMRAP 15:00 Ladder @ 80%
2/2, 4/4, 6/6, 8/8...
Deadlift (115/85)
Band Assisted Push Up or push up to bar/bax/bench
50 Single unders between each round

Cool Down/Stretch

Alt. Scorpion stretch 1:00
Foam roll lower back 2:00
foam roll calves 1:00

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