CrossFit WOD, July 18, 2019

L’Academie RoyalWarm-upWarm-upI. Game Day

II. 1 SET
10-15m, Perform movement then Jog Back…
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Karaokes (down and back)
100m run

III. PULL-UP PRACTICE (5min)
progress through each:
10 Kip Swings
7 Big Kip Swings
3-5 Pull-Ups (scale as needed)
3-5 C2B
max Strict C2BWorkoutMetcon (Time)FOR TIME
1 Mile Run

into…

50-40-30
Pull-up
Push-up*

*Hand Release Optional

-20:00 Hard Cap-Scaling
Reps, Loading, Volume…
Run — Scale the distance to allow athletes to complete the run in 10 minutes or less

Pull-ups/Push-ups — scale the volume down for athletes that are less experienced, they can follow 40-30-20 or 30-20-10.

Movement Adjustments…
Push-ups — Scale to box, plate,rig, or banded push-ups. If the athlete cannot perform the push-up, have them sub for DB Floor Press

Pull-ups — Scale to banded pull-ups, jumping pull-ups or ring rows.

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