CrossFit WOD, July 4, 2022

by | Jul 2, 2022 | WOD

Monday, July 4th 2022

Warm-up
A. General
3 sets
60 sec Bike or Row
30 sec Air squats
30 sec Curtsy lunges

B. Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec

C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
– 5 x TTB timing drill

Weightlifting
Front Squat (Weight)
Every 3 mins for 12 minutes
5 reps @ 65-75-75-70 %

TC:12 min
Score: Weight

Scaling Options
Beginner
70% across all sets or RPE 7/10

Intermediate
As Written

Perform:
Every 2 mins for 8 minutes
5 reps
% are: 65-75-75-70

Metcon
Metcon (Time)
6 rounds for time
14 TTB
14 DB Step up overs 2×50/35 lbs

KG: 22.5/15 KG
TC: 16 min
Score: Time

Scaling Options
Beginner
14 Hanging Knee Raise
14 DB Step ups @ 1x moderate

Intermediate
14 Toes to eye level
10 DB Step up overs 2×35/25 lbs

Perform
6 rounds for time
14 CTB
14 DB Step-ups @ 2×50/35 lbs

Extra Accessory
Metcon
Core
3 sets
8/8 Banded Rotations/ Side
Rest 15 sec
30 Hollow body rock