July 31, 2023

July 30, 2023
Daily WOD

CrossFit – Mon, Jul 31

Warm-up

A. General

30sec Jumping Jacks

30sec Air Squats

30sec High knees

30sec Full squat T-spine rotation

30sec Empty bar Back squat

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific Metcon

2 sets

20 sec OH sit-ups

20 sec Hspu / Pike HSPU

20 sec DB lunges

Weightlifting
Back Squat (1 x 8 @65%
1 x 6 @75%
2 x 4 @80%
Rest 2-3 minutes between sets
)

TC: 12 minutes

Score: Weight

Scaling Options

Beginner

4 x 6 reps across

Intermediate

As written

Perform

N/A

Metcon
Metcon (AMRAP – Reps)

4 rounds

1 min max reps Overhead sit ups 1 x 50/35 lbs

rest 15 seconds

1 min max reps HSPU

rest 15 seconds

1 min max reps DB front rack walking lunges 1x 50/35 lbs

rest 15 seconds

TC: 15 min

Score: Total reps

KG: 25/15 lbs

Scaling Options

Beginner:

– Anchored sit ups

– DB push press 2x 25/15 lbs

– Walking lunges 2x 25/15 lbs

Intermediate

– Overhead situp @ 35/25 lbs x 1

– Pike HSPU (box or band)

– Walking lunges @ 35/25 lbs x 2

Perform

N/A

Extra Accessory
Weightlifting (Weight)

Snatch High Pull

4 x 3 @ 80%

Rest 2-3 minutes between sets