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OUR BLOG

Tuesday wod

By Wodify Admin | In WOD | on June 29, 2020

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

3 rounds

1:15 stiff legged row

5 inchworms

20 glute bridges

*10 deadlifts

*increase deadlifts every round

Metcon

Metcon (3 Rounds for time)

21-15-9

Deadlift (185/125)

Burpees

-Rest 5:00-

15-12-9

Deadlift (225/155)

Burpee Over Bar

-Rest 5:00-

12-9-6

Deadlift (275/185)

Burpee Box Jump Over 24/20

Rx+ 225/155, 275/185, 315/225
Target Timet each set: 4-5

Time Cap each set: 7

High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

If you need to go lighter than “rx” to add weight each set, do so.

If you can crush the “rx” weights but not “rx+” can you adjust and find a sweetspot by uaing loads inbetween?

Alwaysgo back to the workouts time domain to help you adjust. Trust the target time when you have one.

Burpee challenge!!! Change the first workout of burpees to burpee over bar…the second workout of burpee over bar to burpee box jump over…the third workout of burpee box jump over to burpee box over (clearing the box) 24/20.

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