17. Jun
CrossFit WOD, June 17, 2022
6-17-22
Warm-up
Front Rack Lunge (3×10)
Front Rack Lunges 3×10
12:00-22:00
12:00-22:00
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 6/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 7/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 8/10 RPE
Scoring: Load
Metcon (Time)
"I love this song! Really bad eggs!"
38:00-60:00
Partner Throwdown Friday!!
2 Rounds
500m Row (Each, at the same time)
30 Wall Balls (20/14)
20 Chest to bar Pull Ups or pull ups
80’ Sled push (3×45/2×45)
10 Sandbag to Shoulder (150/100)
80’ sled push (3×45/2×45)
*Row together. Split the rest of reps and movements as needed
Scoring: Time
Time Cap: 20 minutes
Accessory Work
Mayhem Gymnastics [MG] Rig Grip Cycle (OPTIONAL)
2 Rounds:
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)
2 Rounds:
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)
*You will have a plate in each hand to "Pinch" Carry
Scoring: Time
Accessory Work
5k Run Program Week 2 Day 2 (OPTIONAL)
2 Sets
1000m at Mod Pace, 2 Min Rest
400m at Fast Pace, 3 Min Rest
600m at Fast Pace
*Rest 4 Min between sets.
Total: 4000m
2 Sets
1000m at Mod Pace, 2 Min Rest
400m at Fast Pace, 3 Min Rest
600m at Fast Pace
*Rest 4 Min between sets.
Total: 4000m
Scoring: Time
0:00-10:00
1. Hip Halo Activation
2. Barbell Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Step Back Lunges as your primer
1-2 Sets
1:00 Jog
10 Single Arm KB Thruster R/L (Light)
10 Heavy KB Russian Swing
10 Hanging Scap Retraction
10 Kip to Swing
25ft Sled Push