CrossFit Dahlonega Workout for Jul 7, 2026

260707 METCON Tue, Jul 7, 2026

Tue, 07 Jul 2026 00:00:00 MST

On a 20:00 clock:
Build to a 3-rep-max front squat

Intended Stimulus
-Build to a heavy set of 3 reps.
-Make relatively large jumps with 3-4 minutes rest between sets.
-Take the bar from the rack.

260707 POST WOD Tue, Jul 7, 2026

Tue, 07 Jul 2026 00:00:00 MST

Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.

260707 AT HOME WOD Tue, Jul 7, 2026

Tue, 07 Jul 2026 00:00:00 MST

At-home option:
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front-rack walking lunges
10 dumbbell front squats
– Rest 2-3 minutes between sets.
– Use two dumbbells and the heaviest loads you have available.

260707 OPTIONAL STAMINA Tue, Jul 7, 2026

Tue, 07 Jul 2026 00:00:00 MST

4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
3:00 rest

Notes/Stimulus & Goals:
-22:00-27:00.
-Conditioning through various places and positions on the bike.
-:40-:55 on the 500-meter sprints.
-No more than 4:30 spent on any interval.

Strategy:
-Start at a conversational pace and build into a full sprint.
-Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
-500 meters | easy to moderate pace, target time = 1:00-1:20
-500 meters | sprint pace, target time = :40-:55
-1000 meters | standing bike pace, target time = 1:40-2:05

260707 OPTIONAL ACCESSORY Tue, Jul 7, 2026

Tue, 07 Jul 2026 00:00:00 MST

3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold

Notes
-Use a dumbbell or kettlebell load for the windmills that allows you to perform all 10 reps before resting.
-If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.