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.

Warm-up

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

https://youtu.be/j32NGzthtN4

-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
Metcon (Time)

5 rounds for time

20 TTB

30 Burpees to 6″ target

40 Pistol Squats

TC: 30 minutes

Score: Time

Scaling Options

Beginner

20 Abmat Situps

25 Down and ups to 2″ target

30 Lunges

Intermediate

20 Swinging leg raises

30 Burpees to target 4″

30-40 Heel elevated Pistol Squats

Perform

N/A

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

FOR QUALITY