CrossFit WOD, June 21, 2022

December 12, 2022
CrossFit WOD, June 21, 2022




3 rounds or 7:00
5 goblet Squat w/ 2s pause at bottom
7 each direction KB halos
10 weighted lateral raises (1-5#)
10 weighted front raise
10 weighted cuban rotations

Specific Prep


Dual DB Push Press: Let's focus on keeping the core and legs tight to keep that low back from overextending.
4-6 Dual DB Push Press with light weight to practice tempo

Supinated Grip BB Row: Focus on keeping core tight and back flat. Focus on pulling elbows up towards the ceiling.
6-8 Sup. Grip BB Row w. empty bar/light weight
build to working weight in 1-2 more sets



Every 4:00 complete 1 super set

These are "super-sets" today so complete one set of 8 reps on DB PP then one set of 15 reps on Sup. BB row; both movements completed every 4:00

Dumbbell Push Press (@30X1; 6-6-6-6; rest 30s)

Build across the 3 sets if tempo and form are SOLID

Supinated Grip Barbell Row (@2010; 12 x 4 sets)

All sets at light weight with controlled movement

Specific Prep


Wall Ball Shots: Continue to focus on Squat depth today as well as hitting our target each rep...even if you have to slow down a notch and do an extra rep if you miss the target or the 9/10' height.

5 WB front squats w/ 2s pause at bottom
5 WB thrusters
5 wall ball shots



Soundwave (4 Rounds for reps)

4 rounds each for time - increase pace each round
25/20 cal. Bike
20 Wall Ball Shots (20/14#)
rest 1:00 between rounds
* INCREASE effort each round for negative splits
Modify calories on bike so that you can keep slowest round under 3:45-4:00
Each subsequent round should be a bit faster
Total TIME CAP is 15:00

Soundwave BUILD (4 Rounds for reps)

4 rounds each for time
18/13 cal bike
18 wall ball shots (14/10#)
Rest 1:00
Increase effort each round for negative splits

Cool Down/Stretch


5:00 to Foam roll quads/hamstrings/IT/low back

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