Blog Search

CrossFit WOD – Friday June 5th, 2020

By: 0

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Row EZ Pace

MIN 2 – :50 Jumping Jacks

MIN 3 – :50 Lunges

-1:00 Rest-

3 ROUNDS

6/6 Single Arm Ring Rows

8 Slam Balls

10 Cossack Squats

Extended Warm-up

Warm-up

EMOM x 10 MINUTES

MIN 1 – 8/8 Goblet Split Squats

MIN 2 – 5-7 Strict Pull-ups

MIN 3 – :50 EZ Row

PART I – Use the Extended Warm-up to get the body prep for the movements that will come later in the workout. This is a great time to improve on the Strict Pull-up by developing pulling strength under a control time frame. Don’t think of this as a “workout” but rather an additional warm-up or strength session…move with purpose.

Strength

Deadlift (3×5)

12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

Metcon

Metcon (Time)

3 SETS

21 Wall Balls (20/14)|(14/12)

15 Bar Facing Burpees

9 “Deadstop” Deadlifts (225/155)|(155/105)

-Rest 2:00 b/t Sets-
Find a weight on the Wall Balls and Deadlift that will allow for you move through these movements pretty swiftly without too much time lost in transition. During the rest use this time to mentally lock in before the following sets and to bring the heart rate down to keep the intensity high

Mobility

https://vimeo.com/423797520/c2ec776358