WODs

CrossFit WOD, July 19, 2021

By July 18, 2021No Comments

210719

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon
9 Min EMOM:

Min 1 – 2 Rope Pulls from Floor
Min 2 – :30 Rope Climb Footwork Practice
Min 3 – 100m Run

* Start flat on your back, modify to seated position if needed
** Work on your J-Hook placement either off a box or jumping
*** Increase intensity each run

Metcon
210719 (4 Rounds for reps)
16 Min EMOM: For Reps

Min 1 – 20 Alternating Single Leg V-ups
Min 2 – 10 DB Box Step-overs 35/20#
Min 3 – AMRAP Rope Pulls from Floor
Min 4 – REST

Rx+ = 50/35# DB + Rope Climbs

* Score is Rope Climb total

* STIMULUS * Make sure to alternate reps on V-ups. Looking for 24/20" on box, dumbbells held at your sides. Challenge yourself on the rope/rope pulls. Aim to stay consistent from Round 1.

Mods –
1.) Alternating Tuck-ups/Sit-ups
2.) Box height/DB weight
3.) Rope height/Seated pulls

Extra Work
Metcon (Weight)
3 sets:

Bent-over Barbell Row x 10-12
Banded Lat Pull-downs x 10-12

* Same weight across on barbell.
** Seated under the rig, band attached overhead w/ PVC. Same weight all 3 sets.