Athletes Camp WOD: August 7, 2021

Warm Up

3 Rounds for Quality

200m Run

10 L/10 R Single Arm Bottoms-up Kettlebell Press

10 Push-ups

15 Banded Good Mornings

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Weightlifting

I. Every 1:30 mins x 7 sets: Overhead Squats

7 x 8 reps @ pick load

Take the bar from the floor. Start at 60% 1RM and build in weight over the 7 sets.

II. Virtual CrossFit Games 2021 Event 2

In 20 minutes : Deadlift

Work to a max 5 reps

Rest as needed

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Conditioning

Choose a WOD Option you skipped from this week

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Gymnastics

For Time

Option 1

5 - 3 - 2 - 1

Legless Rope Climb

Alternative Regular Rope Climb

Option 2

8 - 6 - 4 - 2

Strict Pull Ups

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch