CrossFit WOD, June 22, 2022

December 12, 2022
CrossFit WOD, June 22, 2022




2 rounds
5/5 Knuckle Drags
5 Squat to stands
5/5 reverse lunge
1:00 Down Dog hold/stretch

Specific Prep


Romanian Deadlift: Small build from last week.
Build to starting weight; 6-8 reps x 1-2 sets

RFESS: Focus on a controlled lower and upright torso for each rep.
4-6/side with no weight
4-6/side with weight you are looking to complete the 3 sets with



Continuing from last week, building each set on the RDL's
For RFESS, add a little weight from last week and complete all 3 sets at same weight

Romanian DeadLift (RDL) (@2011; 6-6-6-6; every 2:30)

Rear Elevated Split Squat (@2011; 12/leg x 3 sets)

@2011; 12/leg x 3 sets; rest 30s b/t legs and 60s b/t sets

Specific Prep


Toes to bar: continuing our progressions from last week.
Toes to bar tutorial (use this video to help have a few variations for people in your classes today)
15-20s hanging in hollow
5-10s hanging in 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

Box Jump Overs
3/3 box step ups
3 box jumps
3 box jump overs



Starscream (AMRAP - Rounds and Reps)

8:00 AMRAP ladder
2/2, 4/4, 6/6...
Toes to bar
Box Jump Overs 24/20"
CC: Push/Threshold
Start out a bit slower on the first couple of short rounds and then find your quicker pace in that round of 6-8 reps, then hold on through the finish.

Starscream (BUILD) (AMRAP - Rounds and Reps)

8:00 AMRAP ladder
2/2, 4/4, 6/6...
Hanging Knee Raise
Box Step Overs 24/20"
Sub in abmat sit ups as needed

Cool Down/Stretch

1:00/1:00 Banded lat Stretch
1:00/1:00 pigeon posed
2-3:00 foam roll lats

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