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WOD

CrossFit WOD, July 14, 2021

By July 13, 2021No Comments

7.14.2021

Warm-up
[3-15:00] Round 1
25ft Quadruped Crawl
10 Alt V-Ups
20sec Reverse Plank
10/10 Single Leg Glute Bridges

2nd round
20 Bear Plank Shoulder Taps
10 V-Ups
20sec Reverse Plank
10 Scapular Pull-Ups

3rd Round
6 (Inchworm Push-Ups + 4 Shoulder Taps)
10 V-Ups
10 Kip Swings
10/10 Single Arm Ring Rows
30sec Tuck L-Hang

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

Specific Prep
[15-20:00]

6 box step overs (no weight)
4 box step overs with workout weight
6 scap pull ups
3 strict pull ups

Metcon
[20-50:00]
Royal Mile (Time)
For Time: (Time Cap: 30:00)
10 Dual DB Step-Overs 35/25# (24/20”)
200m Run
6 Strict Pull-Ups
200m Run

R: 2:00

12 Dual DB Step-Overs 35/25# (24/20”)
200m Run
8 Strict Pull-Ups
200m Run

R: 2:00

14 Dual DB Step-Overs 35/25# (24/20”)
200m Run
10 Strict Pull-Ups
200m Run

R: 2:00

16 Dual DB Step-Overs 35/25# (24/20”)
200m Run
12 Strict Pull-Ups
200m Run

Open/RX+: 50/35# DB , 10-12-14-16 Strict Pull Ups

CC: Pacer/SUSTAIN
Time Domain: 22:00-28:00
Fraction pull ups smartly up front to stay on track late in the workout

Royal Mile Build (Time)
For Time: (Time Cap: 30:00)
10 Single DB Step-Overs 35/25# (24/20”)
200m Run
6 Ring Rows
200m Run

R: 2:00

12 Single DB Step-Overs 35/25# (24/20”)
200m Run
8 Ring Rows
200m Run

R: 2:00

14 Single DB Step-Overs 35/25# (24/20”)
200m Run
10 Ring Rows
200m Run

R: 2:00

16 Single DB Step-Overs 35/25# (24/20”)
200m Run
12 Ring Rows
200m Run

Cool Down/Stretch
[50-60:00] 1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec Thread the Needle
1:00 Childs Pose
1:00/1:00 Single Leg Forward Fold

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