Workout of the Day

CrossFit WOD, April 8, 2022

4-8-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. 2 Sets:
1:00 ROW (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
Clean (3×2)
Clean Pull + Clean 2-2-2
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
E:90
Metcon (Time)
100 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]

*For individual version, perform the same but no synchro.

Scoring: Time

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 14 minutes

Accessory Work
500m Row Week 1 Workout 2 [OPTIONAL] 3x (200m at moderate pace, 100m easy),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),

500m at max effort (aka race effort)

SCORE: Finishing time from 500m at max effort