CrossFit WOD, June 1, 2022

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testing_admin
December 12, 2022
CrossFit WOD, June 1, 2022

6.1.2022



Warm-up

[3:00-12:00]

3 Rounds -- Increase pace per round
1:00 row
7 rolling splits
7 Goblet Squats
7 Russian KBS
21 single Unders

Specific Prep

[12-20:00]

Deadlift - Build to starting weight

Weightlifting

[20-30:00]

Deadlift (10 reps x 3 sets; every 3:00)

Build to a tough set of 10 for the day
Looking for unbroken TnG sets of 10 today

Specific Prep

[30-35:00]

Row for cals: Specific for cals, power and effort makes a difference, so today, keep that power up on the rower.
Prep:
Row 5 cals at moderate pace
Row 5 cals at workout pace (a bit hotter than "moderate"

Sit Ups: Full ROM = back on ground and hips and shoulders stacked at the top.
PREP
5 practice reps

Double unders: Small circles with the wrists and keep shoulders back and down
PREP
30s practice

Metcon

[35-55:00]

Rowing Annie (Time)

For Time (20:00 CAP)
50-40-30-20-10
Row cals
Double Unders
Sit ups

Rowing Annie Build (Time)

For Time (20:00 CAP)
50-40-30-20-10
Row cals
100-80-60-40-20
Single Unders
40-30-20-10-5
Sit ups
So the workout will go:

50 Cal row, 100 single unders, 40 situps, 40 cal row, 80 single unders, 30 sit up......

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