18. Jul
CrossFit WOD, July 18, 2023
CrossFit – Tue, Jul 18
Jimmy John’s (Time)
<p>3 rounds:<br />15/12 Calorie Assault Bike<br />12 Deadlifts (185/125)<br />9 Box Jump Overs (24/20)<br /><br />-rest 3 minutes-<br /><br />For time:<br />27 Box Jump Overs (24/20)<br />36 Deadlifts (185/125)<br />45/36 Calorie Assault Bike<br /><br />*Sub 12/10 and 36/28 Calorie Echo Bike as Rx’d if needed</p>
<p>Target Time both workouts: 14 minutes</p><p>Target cap both workouts: 16 minutes</p><p>(score is combined time of both workouts not including rest time)</p>
Deadlift (Every :90 x 5 sets:
5 Deadlift @ 7.5/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 9/10 RPE)
Jimmy John’s (Time)
<p>3 rounds:<br />15/12 Calorie Assault Bike<br />12 Deadlifts (185/125)<br />9 Box Jump Overs (24/20)<br /><br />-rest 3 minutes-<br /><br />For time:<br />27 Box Jump Overs (24/20)<br />36 Deadlifts (185/125)<br />45/36 Calorie Assault Bike<br /><br />*Sub 12/10 and 36/28 Calorie Echo Bike as Rx’d if needed</p>
<p>Target Time both workouts: 14 minutes</p><p>Target cap both workouts: 16 minutes</p><p>(score is combined time of both workouts not including rest time)</p>
Warm up
<p>Hip Halo and Banded 7’s</p><p>3 Sets<br />1:00 Assault Bike<br />10 Suitcase Deadlift (each arm, moderate-heavy)<br />5 Box Jump w/Step Down<br />-Then-<br />Warm Up to Deadlift weight.</p>
Accessory work
<p>5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE<br />5 Seated Double Dumbbell Strict Press @ 7/10 RPE<br />5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE<br />5 Seated Double Dumbbell Strict Press @ 8/10 RPE<br />5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE<br />*5 Barbell Behind the Neck Push Press after each set.</p>