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WOD

CrossFit WOD, July 26, 2021

By July 25, 2021No Comments

7.26.2021

Warm-up
[3:00-13:00]

3:00 AMRAP
5 Bootstrap Squats
:30/:30 Samson Stretch
10 Alternating Scorpion Stretch
10/10 Single Leg Supine Leg Lifts
—-
6:00 EMOM
min 1: Bike (30”ez, 20”mod, 10” hard)
min 2: 6 "no dip" muscle clean + 3-4 inchworm push-ups
min 3: 10 Medball Cleans

Specific Prep
[13:00-20:00]

Hang Pull
Hang Power Clean
3 Front Squats
*add weight to the bar
Low Hang Pull
Hang Squat Clean
2 Front Squats
**add more weight to the bar
Clean Pull
Hang Squat Clean
Front Squat

***then get to working weight, should only be 1-2 more jumps

Weightlifting
[20:00-26:00]
Clean Pull + Hang Squat Clean + Front Squat (6:00 EMOM 1+1+3 @ 60-65% of Squat Clean)
Complex:
1 Clean Pull
1 Hang Squat Clean
3 Front Squat

*Clean Pull: Smooth of the floor, fast through the hips
*Hang Clean: Turnover, Pull under the Bar
*Front Squats: Elbows lead the way, chest tall and belly tight

Clean Pull + Hang Power Clean + Front Squat (6:00 EMOM 1+1+3 ; Build in weight if form allows)
1 Clean Pull
1 Hang Power Clean
3 Front Squat

*Clean Pull: Smooth of the floor, fast through the hips
*Hang Clean: Turnover, Fast elbows under the Bar
*Front Squats: Elbows lead the way, chest tall and belly tight

Specific Prep
[26:00-30:00]

Quick Build to Back Squat Weight

* If Athletes would like more time here, option to skip the EMOM and use more time to build to BS weight if needed.

Weightlifting
[30:00-32:00]
Back Squat (1×15 @ 63-65% of Back Squat)
*increasing weight from last week by 5-10#

Specific Prep
[32:00-39:00]

Use time to get set up for workout.

Metcon
[39:00-54:00]
Schmidt Happens (3 Rounds for reps)
Every 5:00, 3 Sets
24/18 Cal Bike
18 Wall Balls 20/14#
5 Squat Cleans 135/95#

CC: Sustain
Goal Time Frame: 3:30 for each interval with 1:30 rest intervals
Score: Each Set for Time

Open/RX+: 27/21 Cal Bike, 21 WB, 185/125#

Schmidt Happens Build (3 Rounds for reps)
Every 5:00, 3 Sets
18/14 Cal Bike
15 Wall Balls 14/10#
5 Hang Power Clean + Front Squat 95/65#

Cool Down/Stretch
[54:00-60:00]

2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)

Accessory Work
Metcon (Weight)
4 Sets
15 Barbell Hip Thrust, light to moderate loads
10/10 Single Leg Hip Extensions
:30sec Weighted Sorenson

Conditioning EXTRA
Metcon (Distance)
3 pieces of:

Row x 15min

1min @ spm 16, easy pace
1min @ spm 24, 5k+10
1min @ spm 28, 5k+6
1min @ spm 24, 5k+10
1min @ spm 28, 5k+6

Repeat x 3 to equal 15 minutes

Stroke Rate: Open
Split: See above (as a reminder, 5k+10 means the average pace from your 5k test plus 10 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:10)
Rest: As needed between pieces
Record: Total Distance

This would ideally be done as a separate session for the day. Focus here is building that base and developing a killer engine.

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