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WOD

CrossFit WOD, June 22, 2022

By June 21, 2022No Comments

6.22.2022

Warm-up
[3:00-8:00]

2 rounds
5/5 Knuckle Drags
5 Squat to stands
5/5 reverse lunge
1:00 Down Dog hold/stretch

Specific Prep
[8-20:00]

Romanian Deadlift: Small build from last week.
PREP
Build to starting weight; 6-8 reps x 1-2 sets

RFESS: Focus on a controlled lower and upright torso for each rep.
Prep
4-6/side with no weight
4-6/side with weight you are looking to complete the 3 sets with

Weightlifting
[20-40:00]

Continuing from last week, building each set on the RDL’s
For RFESS, add a little weight from last week and complete all 3 sets at same weight

Romanian DeadLift (RDL) (@2011; 6-6-6-6; every 2:30)
Rear Elevated Split Squat (@2011; 12/leg x 3 sets)
@2011; 12/leg x 3 sets; rest 30s b/t legs and 60s b/t sets

Specific Prep
[40-50:00]

Toes to bar: continuing our progressions from last week.
Toes to bar tutorial (use this video to help have a few variations for people in your classes today)
PREP
15-20s hanging in hollow
5-10s hanging in arch hold
5 kip swings
5 kip "elevates/or levers"
5 kip lever w/ tuck
5 kipping toes to bars or toes as high as possible

Box Jump Overs
Prep
3/3 box step ups
3 box jumps
3 box jump overs

Metcon
[50-58:00]
Starscream (AMRAP – Rounds and Reps)
8:00 AMRAP ladder
2/2, 4/4, 6/6…
Toes to bar
Box Jump Overs 24/20"

CC: Push/Threshold
Start out a bit slower on the first couple of short rounds and then find your quicker pace in that round of 6-8 reps, then hold on through the finish.
Starscream (BUILD) (AMRAP – Rounds and Reps)
8:00 AMRAP ladder
2/2, 4/4, 6/6…
Hanging Knee Raise
Box Step Overs 24/20"

Sub in abmat sit ups as needed

Cool Down/Stretch
1:00/1:00 Banded lat Stretch
1:00/1:00 pigeon posed
2-3:00 foam roll lats

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