07. Aug
CrossFit WOD, August 7, 2023
CrossFit – Mon, Aug 7
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 Russian baby makers<br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2 Sets<br />:45 Jog<br />:45 Bike (easy to moderate)<br />5 Inchworm w/Push Up<br />5 Kip to Swing<br />10 Box Dips</p>
Back Squat (5 sets of complex
DE LOAD week)
DE LOAD week)
<p>1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE<br />1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE<br />1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE<br />1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE<br />1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE</p>
The sand lot (AMRAP – Reps)
<p>EMOM 16 Minutes<br />Minute 1: 200m Run<br />Minute 2: 500/400m Bike Erg<br />Minute 3: 30 seconds of Burpee Bar Muscle Ups<br />Minute 4: Rest</p>
Accessory work
<p>3 Sets <br />15 Barbell Back Extensions <br />30 Heavy Kettlebell Side Bends (15 each side)<br />:60 Ring Support (Every 10 seconds perform a knee up)</p>