Workout of the Day

CrossFit WOD, August 1, 2022

8-1-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Hang Snatch (2-2-1-1-1-1)
Hang Squat Snatch 2-2-1-1-1-1
12:00-22:00

2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch

Scoring: Load

Metcon (Time)
1-2 Sets
:40 Row (moderate)
:40 Bike (moderate)
8 Thrusters (empty bar)
4 inchworms, 2 spiderman stretch (each side), 4 half bottom burpees
10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups

Madison, Wisconsin
39:00-48:00

21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

Scoring: Time

TARGET SCORE
Target Time: sub 5 minutes

Time Cap: 7 minutes

Metcon
Accessory Finisher
50:00-60:00

3 Sets
12 Double Kettlebell Front Rack Lateral Step Ups (6/leg)
7-10 Weighted Chin Ups (moderate)

Accessory Work
Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Motion Snatch + Snatch Drop
2 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

Back Squat 5×2
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat@ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat

Scoring: Load

Accessory Work
5k Run Program Week 9 Day 1 (Open, QuarterFinals, & SemiFinals)
Warm-Up
2x (4 Min at Easy Pace, 60 Sec Rest)
4x (2 Min at Easy/Moderate Pace, 60 Sec Rest)
6x (1 Min at Moderate Pace, 60 Sec Rest)
Total: 22 Min

-Rest 3 Min-

Main Workout
5 Sets
200m Controlled Sprint
100m Easy Jog
100m Sprint
*Rest 4 Min between sets.
Total: 2000m

RPE Based Option:
Warm-Up
2x (4 Min at RPE3, 60 Sec Rest)
4x (2 Min at RPE5-6, 60 Sec Rest)
6x (1 Min at RPE7-8, 60 Sec Rest)
Total: 22 Min

-Rest 3 Min-

Main Workout
5 Sets
200m at RPE7-8
100m at RPE3
100m at RPE10
*Rest 4 Min between sets.
Total: 2000m

Scoring: Time