14. Jul
CrossFit WOD, July 14, 2023
CrossFit – Fri, Jul 14
Warm up
<p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p> </p><p>Before workout:</p><p>3 Sets<br />10 Hanging Scap Retractions<br />5 Kip to Swing<br />5 Box Dip<br />10 Front Squat (Empty Bar)<br />:15 Free Handstand Hold<br />-Then-<br />Warm Up to Front Squat weight.</p>
Dumbbell Bench Press (E2MOM x 5 sets:
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7.5/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.)
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7.5/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.)
Cheddar (Time)
<p>4 Rounds:<br />15 Bar Muscle Ups (Split as desired)<br />15 Synchro Front Squats (115/80)<br />30ft Handstand Walk (each, at the same time)<br /><br />Individual Version:<br />4 Rounds:<br />8 Bar Muscle Ups<br />15 Front Squats (115/80)<br />30ft Handstand Walk</p>
<p>Target Time: 10-12 minutes</p><p>Time Cap: 15 minutes</p>
Accessory work
<p>For Time:<br />50 V-Up PVC Pass Thrus<br />*Watch VIDEO!</p><p> </p><p><a target="_blank" href="https://youtube.com/shorts/1F7wfn_kimo">V Up PVC Pass Thrus</a></p><p> </p><p>Scale with 50 V-ups </p>