Athletes Camp WOD: June 8, 2021

Optimum Athletics
Jun 7, 2021
2 min read

Warm Up

8 Inchworms Push up Overhead Reach

10 Single Leg Forward Fold

10 Prone Chest Opener

10 Dead Bug LR2

3 Rounds for Quality

90 sec Machine of Choice

10 Inchworms

15 Kettlebell Swings, light load

10 Squat Clean

45 / 35 lbs

Session 1

Weightlifting

I. Every 3 mins x 5 sets: Halting Clean + Clean

2 x 2 + 1 @ 60%

2 x 1 + 1 @ 65%

1 x 1 + 1 @ 70%

Halting cleans are below the knee. Cleans are not touch and go, reset after the halting clean.

% based on 1RM Squat Clean

II. Every 3 mins x 6 sets: Pause Split Jerk + Split Jerk

2 x 2 + 1 @ 60%

1 x 2 + 1 @ 65%

3 x 1 + 1 @ 70%

Pause jerks are with a 2 sec pause in the dip position.

% based on 1RM Split Jerk

Benchmark WOD: Grettel

10 Rounds for Time (CAP 10)

3 Clean & Jerks

3 Burpees Over Bar

RX 135 / 95 lbs

Scaled 95 / 65 lbs

This is a new CrossFit benchmark and one we saw programmed last week at the MACC competition. This one is all about transitions and rep speed. This should be a full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is.

Session 2

(Optional)

Conditioning B

AMRAP 16

20 Chest to Bars

Alternative Renegade Row

15 Russian Swings

20 Handstand Push Ups

Alternative Elevated Pike Push Ups

RX 32 / 24 kgs

Scaled 24 / 16 kgs

Accessory Work

EMOM 9

1st 100ft or 30 steps Farmers Carry, pick load

2nd 45 secs Bench Supported Reverse Curl, pick load

Alternative Reverse Curls

3rd 45 secs Deadlift Hold, pick load

Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch