CrossFit WOD, June 13, 2022

December 12, 2022
CrossFit WOD, June 13, 2022



8:00 @ warm up pace
5/5 knuckle drags
7 scap pull ups
7 supine leg lowers w/ 2-3s lower
10/10 Shoulder Internal Rotations w/ light band
10/10 Shoulder External Rotations w/ Light band

Specific Prep

Romanian DL
Keep back flat and core engaged
Slight bend in knees - NO locked out legs
Send hips back while keeping bar tight to body
3 empty bar RDL's @3030

5/leg RFESS with no weight to get foot placement and movement primed
5/leg with light set of DBs to begin to build towards working weight
Short build in weights to starting weights for out super sets.


Every 5:00 complete one super set of A1 and A2.

Romanian DeadLift (RDL) (@2011; 8-8-8; rest 30-60s)

Prioritize perfect movement and tempo, build each set if you can maintain both over the 8 reps

Rear Elevated Split Squat (@2011; 15/leg x 3; rest 30s b/t legs)

These can all be at same weight across 3 sets or build each set. Be conservative here, the reps can be potent and a little metabolic at 15/leg.

Specific Prep

Toes To Bar
How to use progressions in Workouts to get better at Toes to bar
• Why should I do "this" modification vs. "that"
• How to actually get better at T2B vs. always fighting for every single rep and being slow.
• Points of Performance

15-20s hollow hold
5-10s arch hold
5 kip swings
5 kip "elevates/or levers"
5 kip lever w/ tuck
5 kipping toes to bars or toes as high as possible

Shoulder to OH
These can be Push Press or Push Jerks either is fine.
Let's focus on staying Vertical and upright on our "dip" today to help keep the legs as the primary mover for the barbell work. The more you drive hard with your legs and hip extension, the less your shoulders and arms have to work...saving them for your Toes to bar.
3 Dip Drive w/ 3s pause at dip
3 Dip-Drive no pause - really elevate barbell here
add some weight
3-5 Push Press and or Push Jerk
build to workout weight



Rock and Roll (Time)

For time (8:00 time cap)
Toes To Bar
Shoulder to Overhead (115/85)

OPEN (RX+): (135/95#)
Goal: 3-5:00
Because the stimulus is a SPRINT today, we want:

Barbell weight to be moderate to light. Not so light that unbroken is easy, and not so heavy that you have multiple drops each round.
For round of 21 in 2-3 sets w/ QUICK break, round of 15 in 1-2 sets and 9 unbroken
Toes to bar should follow same partitioning as bar work, so choose a modification that allows you to get big sets AND stay EFFICIENT.
lastly, if you are strong and confident w/ one of these two movements, push on that one and break the other up a bit to keep moving and limit breaks

Rock and Roll (BUILD) (Time)

For Time (8:00 CAP)
Hanging Knee Raises
Push press (75/55)

Cool Down/Stretch

[after class]
1:00/1:00 Foam roll Lats
2:00 foam roll upper back
1:00/1:00 barbell smash triceps/forearms

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