2. August 2023
Aug
02
CrossFit – Wed, Aug 2
Warm-Up
Warm-Up
2-3 sets:
Squat to Stand x 10 reps
Standing Banded Pull Throughs x 10 reps
Flat Back Ostrich Walk x 25ft
3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight
set)
Squat to Stand x 10 reps
Standing Banded Pull Throughs x 10 reps
Flat Back Ostrich Walk x 25ft
3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight
set)
Strength / Skill
Hand Release Deadlift (Hand Release Deadlift
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest as needed)
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest as needed)
WoD
The Upside Down (6 Rounds for reps)
"The Upside Down"
3 sets:
1 min Clock:
15 DB Front Squats @22.5/15kg
AMRAP Strict HSPUs in remaining time
–1 min rest–
1 min Clock:
12 DB Power Cleans @22.5/15kg
AMRAP HSW in remaining time
*4 m. down and back lengths
–rest 1 min–
3 sets:
1 min Clock:
15 DB Front Squats @22.5/15kg
AMRAP Strict HSPUs in remaining time
–1 min rest–
1 min Clock:
12 DB Power Cleans @22.5/15kg
AMRAP HSW in remaining time
*4 m. down and back lengths
–rest 1 min–
Cooldown / Cashout
Cooldown
1:00 easy bike
1:00 foam roll legs
1:00 easy bike
1:00 foam roll back and lats
1:00 easy bike
1:00 foal roll arms and shoulders
1:00 foam roll legs
1:00 easy bike
1:00 foam roll back and lats
1:00 easy bike
1:00 foal roll arms and shoulders
*Final set either hit a heavy single or AMRAP with hand release, stopping 1 rep before failure ortechnical break down
*No more than 3 seconds b/t each rep.