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WOD

CrossFit WOD, June 9, 2021

By June 8, 2021No Comments

6.9.2021

Warm-up
[3-11:00] @ 60-70%
1:00 Row
1:00 Burpees
1:00 Bike

@ 70-75%
:45sec Row
:45sec Slam Ball Deadlifts
:45sec Bike

@ 80-85%
:30sec Row
:30sec Slam Balls
:30sec Bike

Metcon
[14-54:00]
Mikko’s Triangle (10 Rounds for reps)
40:00 EMOM

Min 1: Max Cal Row
Min 2: Max Slam Balls
Min 3: Max Cal Bike
Min 4: Rest

BUILD: same as Fitness today
OPEN(RX+): sub slam balls for ski erg calories

SCORING:
• Record each round total of row, bike (cals) and slam balls (for reps).
• Each round would be row cals + slam ball reps + bike cals for total "reps"

NOTES:
• CC: SUSTAIN/PACER
• When we are training aerobic capacity, the sweet spot is a tough, but sustainable pace to hold over a longer period of time. So, the goal today is to have each round end up close to the exact same number of calories/reps.

Cool Down/Stretch
[54-60:00] Calf Stretch 30s/leg
Pigeon Pose 1:00/leg
Couch Stretch 1:00/leg

Accessory Work
Metcon (Time)
For Quality
100 Barbell Bicep Curls (empty barbell)
100 Barbell Strict Press (empty barbell)
100 Barbell Upright Rows (empty barbell)
3:00 Plank Hold
Truly Madly Deeply (3 Rounds for reps)
3 Sets for Time
50ft Handstand Walk
30 Drag Rope Jump Rope
25 Kipping Deficit HSPU
30 Drag Rope Jump Rope
50ft HS Walk

R: 3:00 between each set

*choose a deficit that makes you break into 5 reps at a time, if just normal HSPU allow for this, don’t do a deficit today.

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