08. Aug
CrossFit WOD, August 8, 2023
CrossFit – Tue, Aug 8
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. 2 Sets<br />10 Prone Is, Ts, & Ys (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>8 minutes moving through<br />1:00 Row (moderate)<br />5-10 Hand Release Push Ups<br />10 Hanging Scap Retraction<br />1-2 Tempo/Controlled Strict Pull Up<br />5 Single Arm Bench Pres (each arm, moderate)<br />-Then-<br />Warm Up to Bench Press weight.</p>
Push Press (5×3)
<p>3 Push Press @ 5/10 RPE<br />3 Push Press @ 5.5/10 RPE<br />3 Push Press @ 5.5/10 RPE<br />3 Push Press @ 6/10 RPE<br />3 Push Press @ 6.5/10 RPE<br />*5 Heavy Double Dumbbell Seated Strict Press after each set.</p>
Scotty smalls (5 Rounds for reps)
<p> </p><p>“Strict Lynne”<br />5 rounds for max reps of:<br />Body-weight bench presses<br />Strict Pull-ups<br />-rest as needed after the pull ups-</p>
Deadlift (5×4)
<p>4 Deadlift @ 5/10 RPE<br />4 Deadlift @ 5.5/10 RPE<br />4 Deadlift @ 6/10 RPE<br />4 Deadlift @ 6.5/10 RPE<br />4 Deadlift @ 6.5/10 RPE</p>