01. Aug
CrossFit WOD, August 1, 2023
CrossFit – Tue, Aug 1
Warm up
<p>Banded 7’s and Hip Halo</p><p>3. Barbell Prep</p><p>2-3 Sets<br /><a target="_blank" href="https://www.youtube.com/watch?v=BK86P9qPz_A&ab_channel=SOFLETE">10 Prone Is, Ts, & Ys</a> (no weight or very light plates)<br />10 Single Arm Press (each side, moderate)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Bike Erg OR Echo Bike (moderate)<br />10 Single Arm Kettlebell Thruster (each arm, light)</p>
Shoulder Press (Every :90 x5 sets:
2 sets: 6 Alt Behind the Neck Strict Press and Strict Press (3 each) + 10 Dbl DB Push Press @ 6.5/10 RPE
2 sets of 6+8 @ 7 and 7.5 RPE
1 set of 6+6 @ 7.5 RPE)
Optimus Prime (4 Rounds for reps)
<p>4 sets:<br />AMRAP 2 Minutes<br />20/16 Calorie Echo Bike<br />Sets 1&3=Max Wall Balls (30/20) (10/9ft)</p><p>Sets 2&4=DB Hang Clean & Jerks (50/35)<br />-rest 2 minutes-</p>
<p>Target Reps each set: 20+</p><p>Minimum reps before scaling each set: 12</p><p>**no more than 1:00 on the bike**</p><p>Score = number of reps for each round</p>
Accessory Work
<p>3 Sets<br /><br />10 Double Kettlebell Front Rack Bulgarian Split Squat (5 each leg)<br />10 Kettlebell Gorilla Row (5 each arm)<br />10 4in Deficit Hand Release Push Up</p>
Accessory Work
<p>5 Deadlift @ 8.5/10 RPE<br />5 Deadlift @ 8.5/10 RPE<br />5 Deadlift @ 8.5/10 RPE<br />5 Deadlift @ 8.5/10 RPE<br />5 Deadlift @ 8.5/10 RPE</p>