July 8, 2023

CrossFit – Sat, Jul 8
Hey guys! Keep in mind this is a de-load week. We will have our last week in the cycle next week, July 10th- 15th, it’s the testing week at the end of this 12 week cycle. You will see 1RM tests next week in back squat, bench press, deadlift, strict press, and front squat.


A. General

3 rounds

30 sec Jumping Jacks

30 seconds*

*round 1: Inch worms

*round 2: Beat Swings

*round 3: Reverse plank + march

B. Mobility

PVC shoulder dislocate

10-12 Repetitions


-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

10 Pistols, Assisted with vertical pole or ring

10 swinging knee/leg raises

5 Burpees, jumping as high as possible

Metcon (Time)

5 rounds for time

20 TTB

30 Burpees to 6″ target

40 Pistol Squats

TC: 30 minutes

Score: Time

Scaling Options


20 Abmat Situps

25 Down and ups to 2″ target

30 Lunges


20 Swinging leg raises

30 Burpees to target 4″

30-40 Heel elevated Pistol Squats



Team WOD (Time)

5 rounds for time

40 Partner pistols

30 Burpee over partner

20 Med Ball v-up pass @ 20/14lbs

TC: 30 minutes

Extra Accessory
Shoulder Health (Checkmark)

Rot cuff drop and catch

3 x 10/side

Rest as needed between sets