CrossFit WOD, July 19, 2023

CrossFit – Wed, Jul 19

Warm Up
<p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets:</p><p>5 Bench Press (empty bar – build across)<br />10 Box Step Ups (total)<br />10 Ring Rows</p>

Strength overview
<p>Athletes will work back and forth on Bench Press and High Box Jumps.<br />We are performing heavy singles for the bench between 80-90% (stay<br />within the range). Always use a spotter on the bench when working<br />at 80% or above. Cue athletes to drive their feet into the ground and<br />their shoulders/glutes into the bench throughout the lift. Ensuring that<br />the shoulders stay loaded down and back against the bench will keep<br />athletes in a solid/stable position. High box jumps should be performed<br />at a high height but not a 1rm height. Make sure that the jumping area is<br />clear so there is nothing nearby to fall on.</p>
Bench Press (5 sets x 1 Bench Press @80-90% of 1RM)
Box Jumps (5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep)

Movement prep/Workout prep
<p>2 sets:<br />5 Ring Row<br />3 Bench Press (build in weight)<br />4 Dumbbell Box Steps<br /> </p>

Freedom
Firehouse subs (4 Rounds for reps)
<p>4 Sets:<br />3:00 AMRAP<br />15 Ring Rows (Or Bent Over Dumbbell Rows)<br />15 Dumbbell Bench (50s/35s)<br />*Max Single Dumbbell Box Step Ups (50/35) (24/20)<br />-rest 2:00 between sets-</p>

<p>affiliate compete-</p><p>4 Sets:<br />3:00 AMRAP<br />15 Inverted Ring Rows<br />10 Dumbbell Bench (70s/50s)<br />Max Single Dumbbell Box Step Ups (70/50) (24/20)<br />-rest 2:00 between sets-</p>
Independance (4 Rounds for reps)
<p>4 Sets:<br />3:00 AMRAP<br />15 Ring Rows (Or Bent Over Dumbbell Rows)<br />15 Dumbbell Bench (35s/25s)<br />Max Single Dumbbell Box Step Ups (35/25) (24/20)<br />-rest 2:00 between sets-</p>
Liberty (4 Rounds for reps)
<p> </p><p>4 Sets:<br />3:00 AMRAP<br />10 Ring Rows (Or Bent Over Dumbbell Rows)<br />10 Dumbbell Bench (light)<br />Max Box Step Ups (24/20)</p><p>-rest 2:00 between sets-</p>

Mobility
<p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)<br />1 min foam roll lats (each side)</p>

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