CrossFit WOD, July 8, 2022

December 12, 2022
CrossFit WOD, July 8, 2022




2-3 rounds (9:00 cap)
10/10 arm swings
5 push ups w/ 5s pause at top
20s passive hang
15s active hang
10 front raise
10 lateral raise
10 ext rotations

Specific Prep


Pull Ups: we are (hopefully) getting heavier and more challenging reps this week, so have clients really focus on a tight core and legs, and using their lats and back on this pull ups this week
7 Scap Pull Ups
5 supinated strict pull ups (no weight)
4 supinated Strict pull ups (some added weight) building to first working set in 1-2 sets here

CGBP: Keep feet rooted to floor and press though them.
Build to working weight:
3-5 reps x 45-55%, 55-65%, 65-75% of 1RM @2011



Close Grip Bench Press (@2011; 2-2-1-1; every 2:30)

Assisted Pull Up (3 sets x max reps; rest as needed)

Banded Pull Ups

Weighted Supinated Grip Pull Up (@2110; 2-2-1-1; every 2:00)

Specific Prep


KBS: "Hinge not squat"
5 KB hinge
5 Russian Swings w/ big drive through hips and legs (Squeeze glutes and quads hard)
5 American Swings
CNS and breathing Prep for HIGH effort:
5 burpees as fast as possible + rest 5s + 5 burpees as fast as possible
Row HARD 30s + rest 30s
ROW HARD 40s + rest 10s
ROW HARD for 50s + rest 70s



Backwater (Time)

For time (TIME CAP 7:00)

250m/200m row
15 burpees
25 Kettlebell swings (53/35)
15 burpees
250m/200m Row
OPEN (RX+): 350m/300 row and KBS (70/53#)

CC: Sprint
Goal: 4:30-6:00
There isn't much strategy here, just push your pace from the start and hang on for the ride.

Backwater (BUILD) (Time)

For time (TIME CAP 7:00)

200m/150m Row
12 burpees
25 Russian Kettlebell swings (45/25)
12 burpees
200m/250m Row

Cool Down/Stretch

[after class]

Foam roll glutes 1:30/side
Cat/Cow flow 1:00

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