CrossFit WOD, June 30, 2021

December 12, 2022
CrossFit WOD, June 30, 2021




Wall Ball (workout Weight)
Bands and/or boxes as need for Pull up/pistol progression

2 Rounds for Quality
25ft Quadruped Crawl
20sec Reverse Plank
10 Scapular Pull-Ups
10 Kip Swings
20sec Tuck L-Hang
10 False Grip Ring Row to Sternum

Focus on movements and moving slowly while taking coaches directions. This is about quality and not getting through the warmup too quickly.


11:00 – 21:00

Ring Muscle-Up Progression Warm-Up:
2 groups for this:
1. People that want to try the low ring progressions, want to get Ring Muscle up or at least interested in trying them
2. People that have no desire to learn ring MU.

For MU group: we will demo and walk through the low ring MU progressions (in video below) and then have them practice them on their own or in pairs to share low rings and aim to get 5-10 reps of the low ring progression from video.
Another drill some can add in if they finish their low ring progressions is the Ring Muscle Up swing, the second video. Have them compete 2-3 sets of 5-8 "swings".

For those that don’t want to do RMU, have them work some Pushing and pulling strength work, below:

Metcon (2 Rounds for reps)

2-4 rounds (super sets) of :

A1. 6-8 Diamond Push Ups; rest 30s

A2. 6-8 Supinated Strict Pullups; rest 30s

Specific Prep


Transition & Building to workout weights

Deadlift build to workout weight in 2-3 sets x 3-5 reps
Between sets:
5-10 kips swings - 5 pull ups - 5 CTB pull ups
10 WB front Squats – 10 WB Thrusters – 10 Wall Ball Shots



Ludwig (AMRAP - Rounds and Reps)

7:00 AMRAP
20 Double Unders
20 Alternating Pistols
10 Chest to Bar Pull Ups
Rest 7:00

Open/ RX+:

30 Double Unders
20 Alternating Pistols
5 Ring Muscle-Ups

Beethoven (Time)

For Time: 10:00 Hard Cap
25 Wall Balls 20/14#
20 Deadlifts 185/125#
30 Chest to Bar Pull Ups
20 Deadlifts 185/125#
25 Wall Balls 20/14#

25 Wall Balls 20/14#
20 Deadlifts 225/155#
15 Ring Muscle-Ups
20 Deadlifts 225/155#
25 Wall Balls 20/14#

• CC: Threshold/PUSH
• Goal for Part 1 is 3+ Rounds and
• Modify pistols to assisted (to box or on box) or go to reverse lunges (20/leg)
• Modify CTB to chin over the bar pull ups if needed
• For Open (RX+): focus on quality smooth alternating pistols and then into consistent reps on the ring muscle-ups.
o we are hoping to keep the double Unders to under 30se
o the pistols to under 90s
o the ring muscle-ups to under 1min

Ludwig Build (AMRAP - Rounds and Reps)

7:00 AMRAP
40 Single Unders
20 Alternating Lunges
10 Pull Ups -or- ring rows
Rest 7:00

Beethoven Build (Time)

For Time (10:00 FIRM time cap)
25 Wall Balls 14/10#
20 Deadlifts 135/95#
15 Ring Rows
20 Deadlifts 135/95#
25 Wall Balls 14/10#

Cool Down/Stretch

1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
*go through on right then on left

Accessory Work

Metcon (Time)

4 Sets, For Quality
100ft Sled Push
100ft Reverse Sled Drag
:30-40sec Waited Wall Sit
Loads: Heavy

Conditioning EXTRA

Metcon (12 Rounds for reps)

4 Sets x 600m @ 3k Pace, roughly 88-91%
R: 2:00 b/s

4 Sets x 300m @ 1500m Pace, roughly 92-95%
R: 1:00 b/s

4 Sets x 20sec Hill Sprint, make it hurt
R: 2:00 b/s

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