CrossFit WOD, July 21, 2021

December 12, 2022
CrossFit WOD, July 21, 2021



Front Squat @ 60% across; 6:00 EMOM x 5 reps
*focus is on speed and position

The emphasis here is strength and speed development out of the squat and working on creating positions that will carry over very well to the olympic lifts.

Rest from before hitting back squat and use this time to get set up for metcon

Back Squat (@10X1; 1 set x 15 reps )

#1: 15 reps @ 60%

*be sure to rest 5:00 after front squats before hitting the 15 reps @ 60%. We will be doing this weekly and increasing the weights for 6 weeks so expect these numbers to start to get very challenging very fast. Today should not be as much of a challenge as it will be in week 6.

Rubble (Time)

For Time (FIRM 12:00 time cap)
200ft SA DB OH Walking Lunge 35/25#
50 DB Step-Ups (1x35/25#)
50 Weighted Sit-ups 20/14# medball
Open/RX+: 50/35, GHD Sit-ups

Time Domain: 6:00-10:00

Today, the workout is meant to be fast and create a good amount of lactate build up in the quads and hip flexors. For the 200ft SA OH Walking Lunge we are looking at a weight that should allow for at least 50ft unbroken segments and be able to stay moving. We also want a weight that allows the athlete to maintain posture and keep moving on the step-ups as well. We are ideally pairing this with GHD Sit-Ups to really get those legs firing as we blast through the workout. Trying to hit big sets to finish will be the challenge right after all those lunges and step-ups.


[35:00-40:00] is meant as a transition from squats to the conditioning piece

[40:00-52:00] Workout

Rubble Build (Time)

For Time (FIRM 12:00 time cap)
200ft Walking Lunge
50 DB Step-Ups
50 Sit-ups

Cool Down/Stretch

2min/2min Single Leg Forward Fold to Box
2min/2min Elevated Pigeon Stretch
2min Seated Straddle
Chaturanga (10sec) to UpDog (hold 30sec), to Down Dog (hold 30sec) x 3

Accessory Work

Metcon (Weight)

3 Sets, for Quality
10 Behind the Neck Strict Press
10/10 Single Leg Barbell Hip Thrust off Bench
8/8 Side Plank Banded Row

These are all meant to work on areas of the body that tend to be weak and need addressing to keep the body healthy and symmetrical.

Conditioning EXTRA

Metcon (Time)

For Time:
100ft Sled Push
100ft Reverse Sled Drag
20 Strict HSPU
100ft Sled Push
100ft Reverse Sled Drag
16 Strict HSPU
100ft Sled Push
100ft Reverse Sled Drag
12 Strict HSPU
100ft Sled Push
100ft Reverse Sled Drag
8 Strict HSPU
Load on Sled: Heavy

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