CrossFit WOD, July 9, 2022

December 12, 2022
CrossFit WOD, July 9, 2022




3 Rounds
partner 1 rows at easy pace while partner 2 completed:
10 Jumping Jacks
8 Deep Lunge Mountain Climbers
6 Alt Scorpions
5/5 Single Leg Toe touches
Then partners switch - each rows 2 times and completes bodyweight round twice

Alt Scorpions
Deep Lunge Mountain Climbers
Alt V-Ups


Set-Up for Workout [11:00-15:00]

Workout [15:00-55:00]

Big Empty (2 Rounds for reps)

With a Partner,
Each Segment for time (40:00 total Time Cap)

100 Abmat Sit-Ups
2k Row
100 Abmat Sit-Ups
*split work evenly

Rest 5:00

1k Row
100 Alt. DB Snatch (35/25)
1k Row
*split work evenly
Open/RX+: DB 50/35

Time Cap = 40:00
Goal: 13:00-16:00/Segment
Time Cap: 40:00 Running Time

Focus today is on aerobic capacity and stamina. We are hitting a fun partner workout with the emphasis centered around the row where we have 4k total, but 2k per partner. To start we are working on abmat sit-ups, with quick short sets to allow for enough rest for your partner to hit the next set fast as well. Then we get into a strong 2k row with the idea of switching every 150-250m until 2k is reached.

We put the rest in there to allow enough time to really sprint the next segment where we are planning on similar segments on the row and then 10-15s on the DB snatches to finish things off.

Big Empty (Build) (2 Rounds for reps)

With a Partner,
Each Segment for time (40:00 total Time Cap)

80 Abmat Sit-Ups
1600m Row
80 Abmat Sit-Ups

R: 5:00

800m Row
100 Hang DB Snatch (alt. hands every 5 reps) 25/15
800m Row

Cool Down/Stretch


2:00 Seated Straddle
1:00/1:00 Pigeon Pose
:30sec/:30sec Scorpion

Continue Reading

pushpress gym management software for boutique gyms and fitness studios