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“Dirty Water”

Announcements

Join us for Sokheng’s Baby Shower WOD on Saturday, August 24th! WOD @9am with celebration to follow. Bring a brunchy dish!

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Barbell Ankle Stretch: 1 Minute

[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)

Barbell Squat Hold: 1 Minute

[Click Here](https://www.youtube.com/watch?v=yDLaFUl0aPg)

Lesson of the day

DOUBLE UNDERS & RUN

Kiss the Heels

Doing double unders on your heels would feel ridiculous. There wouldn’t be any bounce and it would probably hurt a little. But this is sometimes what happens when we run. On both movements today, let’s focus on kissing the heels on the ground. This means the forefoot makes contact first, then the heels gently touch down after. On the jump rope, this helps avoid the calves locking up from staying on the toes the whole time and enables athletes to use the stretch reflex the kissing of the heel creates. On the run, this prevents heel striking, which puts on the brakes and isn’t so great on the joints. We’ll jump some rope to get the feel of the heels kissing before heading out for the run. Just like on the rope, the feet will stay right under the body during the run.

Rope Movement Substitutions

Reduce Reps

150 Single Unders

3 Minutes of Practice / Attempts

BACK SQUATS

Back & Down

To get more muscle of the posterior chain involved in the back squat, we’ll prime our barbell work with some wall squats. Wall squats force athletes to send the hips back and down as opposed to just straight down. When we go back and down, we can recruit more glutes and hamstrings. More muscles working = heavier weight we can lift. See the daily video for a visual of the back squat teaching points.

Lift Sesh

Back Squat ( Back Squat 3 Sets of 5)

* Back Squats start out this two part workout

* Athletes will work through 3 working sets of 5 heavy reps

* They have the choice to increase weight each set or stay at the same challenging load across

WOD and strategy

“Dirty Water” (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
* After Back Squats, we’ll run through a fast paced triplet workout

* Looking for this to take around 10-12 minutes

DOUBLE UNDERS

* Choose a rope number or variation that you can complete in under 3 minutes

* Knowing we have the run to follow, where we can just keep moving forward, let’s bite off big sets on the jump rope to start things out

* Big sets are relative to each individual’s ability level, but aim to complete this movement in as few sets as possible

RUN

* Use the first 100 or so meters of the run to recover from the jump rope

* After that, settle into a moderately fast pace

* If unable to run, complete the following:

* 60/45 Calorie Assault Bike

ROW

* Just like the transition from the rope to the run, just get strapped in and use the first 5-10 calories to recover a bit

* With this being the last movement, aim for a very strong effort to finish out the workout

DAILY VIDEO

[Click Here](https://youtu.be/_cme2yeWzzo)

Yoga/Mobility

Recovery Mobility A (No Measure)

Puppy pose — 1min

Shoulder to floor — 1min/ea

Wrist stretches — 1min

Couch stretch — 2min/ea

Pigeon pose — 2min/ea

Butterfly — 1:30

Pike — 1min

Youtu.be/WSkPQ1lXfNk

Straddle — 1min

Kneeling split — 1min

Youtu.be/0yxwdjCtM1Y

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