June 21, 2023

June 20, 2023
Daily WOD

CrossFit – Wed, Jun 21

Warm-up

A. General

30 sec Plate deadlift

30 sec Air Squats to a box*

30 sec Plate ground to overhead

30 sec Air Squats to a box*

30 sec Plate press

*maintain tension at the box

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

3 sets

5 Wide stance glute bridge

3 Box Squats @Asecending

Tempo 3.1.X.1

Weightlifting
Box Squat (Box Back squat
3RM)
@parallel

Score: Weight

TC: 15 minutes

Scaling Options:

Beginner

5 x 3 Across

Intermediate & Perform

As written

Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Rest to the 7 minute mark, Then

Metcon (Time)

For time

75 Wall balls 30/20 lbs

TC:

Diane: 6 min

Total: 13 min

Score: Time for Diane & wall balls

KG: 100/70

Scaling Options

Beginner

18-12-9

Deadlift 135/95 lbs

DB strict press @ 25/15lbs

—-

50 Wall balls @ 14/10lbs

Intermediate L1

21-15-9

Deadlift 185/135 lbs

Pike Hspu, feet on box

—-

75 Wall balls @ 20/14 lbs

Intermediate L2

21-15-9

Deadlift 185/135 lbs

7 HSPU each round

—-

75 Wall balls @ 20/14 lbs

Extra Accessory
Post Chain (Weight)

Wide stance Good Morning

3 x 20 reps

Hold 5 seconds at the bottom after rep 5, 10 and 15

Rest 60-90 seconds between sets