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WOD

CrossFit WOD, July 17, 2021

By July 16, 2021No Comments

7.17.2021

Warm-up
[3-10:00] Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

Specific Prep
[10-17:00] How to clean 2 KBs into Front Rack for holds
Practice with lighter KBs and then build to workout weight
+
Wall Walks / HS walk practice
Teach a proper wall walk (key points: press hands into floor and feet into wall, create tension from head to toes, and "walk" with shoulders, not hands.
1-3 Practice reps

Metcon
[17-47:00]
Champs-Élysées (Time)
For Time (30:00 FIRM time cap)
in Teams of 3
5000m Row
-Partner 1 Rows
-Partner 2: Holding Dual KB FR 45/25#
-Partner 3: Completes 3 Wall Walks or 15ft HS Walk + 200m Run

*partners switch when partner 3 comes back from run, and rower can only row while partner 2 holds front rack

Open/RX+: 53/35#, Hand Stand Walk 25ft +200M Run

CC: Sustain/PACER
Time Domain: 20:00-25:00
Time Cap: 30:00

Champs-Élysées Build (Time)
For Time (30:00 FIRM time cap)
in Teams of 3
5000m Row
-Partner 1 Rows
-Partner 2: Plank Hold
-Partner 3: 25ft Bear Crawl + 100m Run

*partners switch when partner 3 comes back from run, and rower can only row while partner 2 holds plank

Cool Down/Stretch
[49-60:00] 30sec Down Dog
2min Pigeon Stretch (right)
30sec Down Dog
2min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)

Accessory Work
Metcon (Time)
100 Banded Upright Rows
100 Banded Tricep Extension

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