Crossfitness WODS: Week of July 25th, 2022

-SummerSlam FitFest 2022 is this Saturday, July 30th. We are so excited to have this event back. There are 34 teams of 4 registered with 19 affiliates from around our area coming. If you are volunteering, THANK YOU, we couldn’t run the day without volunteers. If you want to come and watch, come and watch! It’s a great day of CrossFit. 🙂 This week, we will get a Fitness style taste of their WODS. Enjoy! 

Monday- 6pm

PART A
Back Squats 5 x 4 reps

PART B
SSFF WOD #1

10 Minute AMRAP with a Partner
Calories on Assault Bike
60 Burpee Step-Ups

Tuesday- 6pm

PART A
Shoulder Press 5 x 4 reps

PART B
SSFF WOD #2
(with a surprise twist at the end!)
EMOM for 10 Minutes
Minutes 1-3: 3 Squat Clean Thrusters
Minutes 4-6: 2 Squat Clean Thrusters
Minutes 7-9: 1 Squat Clean Thruster
Minute 10: ….. HMMMM What Will Minute 10 bring???? 

Note: Increase weight on the squat clean thrusters as you go through the EMOM. And then be ready to rock for the surprise ending!

Wednesday- 6pm

PART A
4 Sets
10 Bicep Curls
10 Band Tricep Pushdowns
10 Band Lat Pulldowns

PART B
SSFF Floater WODs

4 Minute AMRAP
6 MB Ground to Shoulder (30/20)
12 Rev Lunges

Rest 2 Minutes

4 Minute AMRAP
6 Pull-Ups or Ring Rows
12 KB Goblet Squats

Note: These AMRAPs are similar to the floater WODS for SSFF. SummerSlam athletes will do Handstand Push-Ups and Sandbag ground to shoulder for the morning floater and DB Gob Squats and Ring Muscle Ups for the afternoon one. For them, both will be 6-minute AMRAPs. 

Thursday- 6pm

PART A
3 Sets
10 Stability Ball Knee Tucks or Pikes
10 Stability Ball Back Extensions
10 Stability Ball Glute Bridge Bball passes

PART B
SSFF WOD #3
3 Rounds
5 Deadlifts
10 Push-Ups
30 Single Unders

Then,

Run 1000m 

Then, 

3 Rounds
5 Deadlifts
10 Push-Ups
30 Single Unders

Note: Another Fitness twist on WOD 3# for SummerSlam. Since we did so much shoulder to overhead on Tuesday, we are doing push-ups instead, and they can run that 1000m two times, we’ll do it once. 🙂