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CrossFit WOD, July 22, 2021

By July 21, 2021No Comments


[3-13:00] 2 Rounds
200m Run
10 Knee Hug + Lunge and Twist (5/side)
20 Jumping Jacks
10/side Inverted Hamstring Stretch
20 Alternating V-Ups

Storm (Time)
2 Rounds (FIRM 40:00 time cap)
400m Run
200m Farmers Carry 35/25#
500m/400m Row
200m Odd Object Carry *ideally 80/60# sandbag
*can sub plate carry of 1×45 men, 1X25 for women

REST 5:00

800m Run
400m Farmers Carry 35/25#
1000m/800m Row
400m Odd Object Carry *ideally 70/50# Wreck Bag

Open/RX+: 50/35# Farmer Carry

Time Domain: 33:00-40:00

The goal with today’s session is building resilience and toughness. Mixing aerobic work, with stamina strength work and stability movements will help to create a strong and solid base leading into next year, so expect a good amount of these over the course of the next 12 weeks. Remember the goal is steady state effort, no need to go fast on this one.

Storm Build (Time)
2 Rounds
200m Run
200m Farmers Carry 30/20#
350m/300m Row
200m MedBall Run

-R: 5:00

400m Run
200m Farmers Carry 35/25#
700m/600m Row
400m MedBall Run

Cool Down/Stretch
[57:00-60+] Cobra Stretch x 60 seconds
Downward Dog x 30 seconds
Pigeon Stretch x 2:00 minutes e/side
Downward Dog x 30 seconds
Dragon Stretch x 2:00 minutes e/side
Downward Dog x 30 seconds

Accessory Work
Metcon (Weight)
3 Sets, For Quality
6-8 Barbell Floor Press @3011
R: 30sec
8-10reps Dual Dumbbell Prone Row @3021
R: 60sec

We are working on some good stability strength work for the shoulders by adding in a classic push/pull here to finish off the day.

Conditioning EXTRA
400m Easy jog
2 Rounds
10 Knee Hug + Lunge and Twist (5/5)
5/5 Inverted Hamstring Stretch (hold 2sec at hamstring stretch on each one
10m Toe Walk
10m Heel Walk
2 Rounds
10m High Knees
10m Butt Kicks
100m Strider, build over 100 into sprint on final 15-20m

Main Set
3 Sets
400m @ 87-90%
R: 100m walk/100 jog into 200m
200m @ 92-95%
R:100m walk/100 jog into 200m
200m @ 95+%
R: 3:00 easy walk and breath
R: 8:00, stay light and walking around before 1000m

Metcon (Time)
1000 M Run Time Trail

This should be done as a separate session for competitors and is meant as a direct interval workout for increasing ones Mile race pace. The Mile is probably the biggest indicator of success in running workouts across the board for CrossFit athletes

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