CrossFit WOD, June 15, 2022

Wednesday

Warm-up
Warm-up
AMRAP x 3 MINUTES
6 Up-Downs
10 Mountain Climbers
6 Bird Dogs
10 Barbell Deadlift

Into…

AMRAP x 3 MINUTES
5 Burpees
5 Barbell Upright Rows
5 Barbell Strict Press
5 V-Ups

Strength
Metcon
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics.

(Score is Weight)

Workout
Crossfit Games Open 20.1 (Ages 16-54)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

KG BB: (42.5/30)|(30/20)

LAST SEEN: 10/11/19

Note: If needed, extend time cap.

CrossFit WOD, June 14, 2022

Tuesday

Warm-up
Warm-up
ON A 7:00 CLOCK…
2 ROUNDS
:45 Bike @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly

Into….

2 ROUNDS
:30 Bike @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups

Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout
Metcon
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal Bike
Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)

CrossFit WOD, June 13, 2022

Monday

Warm-up
Warm-up
4 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single Unders
MOVT 2 – Good Mornings

*1 SET = MOVT 1 + MOVT 2.

Into…

2 ROUNDS
10 Alt. Deadbugs
8 Tempo KB Deadlifts (20X1)
6 Cat/Cows
:20-:30 Double Under Practice*

Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Optional Finisher
Metcon
3 SETS
12 Deadbugs
30 Alt. Plank Hip Taps

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, June 12, 2022

Sunday

Warm-up
Warm-up
3 ROUNDS (10:00 CAP)
5 Inch Worms into Cobra Pose*
10 Alt. Dead Bug
10 Alt. Groiners w/ a Twist**
10 Slow Banded Pull Aparts

*Switch to Push-Ups in Round 2 and Up-Downs in Round 3
**Switch to Lunges in Round 2 and Barbell Lunges in Round 3

Workout
Metcon
4 SETS FOR MAX REPS*
MIN 1 – Alt. Back Rack Reverse Lunges (95/65)|(65/45)
MIN 2 – Sit-Ups
MIN 3 – Up-Downs
MIN 4 – Rest

*1 SET = MIN 1 to MIN 4.

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)

Post-Workout Strength
Metcon
3 SETS
20 Alt. Landmine Rotations
20 Banded Upright Row
20 Banded Face Pulls

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, June 11, 2022

Saturday

Warm-up
Warm-up
1 ROUND
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches

Into…

1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift

Into…

1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean

Workout
“RED LIGHT, GREEN LIGHT”
AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)|(14/10)*
3 Hang Power Cleans (155/105)|(115/75)
7 Box Jump Overs (24/20)

*Option to use heavier WB.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls (20/14)|(14/10)
5 Hang Power Cleans (155/105)|(115/75)
10 Box Jump Overs (24/20)

*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the "OFF" interval. Pick up where you left off.

**Strict HSPU optional.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

CrossFit WOD, June 10, 2022

Friday

Warm-up
Warm-up
2 ROUNDS (7:00 CAP)
100m Run
5/5 Single Arm Ring Rows
5/5 Alt. Single Arm KB Deadlifts

Into…

1 ROUND
200m Run
5/5 Single Arm KB Upright Rows
:10 Dead Hang into :10 Active Hang
10 Scap Pull-Ups

Strength
Metcon
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout
Metcon
5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)|(35/26)*
200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

(Score is Slowest Set)

KG KB: (24/16)|(16/12)

Optional Finisher
Metcon
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Banded Plank Hold

(No Measure)

CrossFit WOD, June 9, 2022

Thursday

Warm-up
Warm-up
1 ROUND
10 Alt. Samson Stretch
20 Deficit Calf Raises (On Plate)
10 Bootstrappers

Into…

2 ROUNDS
10 Plate Front Squats
10 Burpees
10 Alt. Cossack Squat

Strength
Back Squat (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout
Crossfit Games Open 18.2 (Ages 16-54)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Complete 18.2 Only, No Part A.

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

CrossFit WOD, June 8, 2022

Wednesday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns
MIN 3 – 40 Single Unders + Max Plank Hold

Workout
Metcon
3 SETS
60/48 Cal Row
5 Rope Climbs
40 Sit-Ups
80 Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

CrossFit WOD, June 7, 2022

Tuesday

Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
12 Up-Downs
6/6 SA DB Strict Press
12 Alt. Lunges
12 Sit-Ups

Into…

2 ROUNDS
12 Slam Ball Ground to Overhead
6/6 SA DB Floor Press
12 Goblet Squats
12 Tuck-Ups

Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout
Metcon
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)|(35/20)
18 Slam Balls (30/20)|(20/10)
15 Jumping Air Squats

(Score is Time)

KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)

CrossFit WOD, June 6, 2022

Monday

Warm-up
Warm-up
2 ROUNDS
8/6 Cal Bike (EZ Pace)
6 Cat/ Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs

Into…

2 ROUNDS
10/8 Cal Bike (Hard Pace)
5/5 Staggered Stance Good Mornings (Optional BB)
8 Above the Knee Deadlifts*
:30 Tuck Hold

*Round 2 complete Empty Bar Deadlifts.

Strength
Deadlift (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)|(225/155)*

*Increase Reps by 2 after each full round.

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Optional Finisher
Metcon
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)