Workout of the Day

CrossFit WOD, August 11, 2022

8-11-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Clean:
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 *

Clean and Jerk (Weight)
Clean & Jerk Technique Work 5×1
12:00-22:00

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

Scoring: Load

Metcon (Time)
Green Eggs and Ham
38:00-60:00

5 sets:
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
6 Power Clean (185/125)
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
-rest 1:1 b/t sets-

Scoring: Time

Athletes Notes

Target Time: sub 18 minutes

Time Cap: 25 minutes

Accessory Work
Mayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

odd minute: 1-3 Strict Ring Muscle Ups
even minute: 12-16 Kipping Toes To Rings

Sub Box Ring Muscle Ups

Scoring: Checkbox

Front Squat 3×1
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
Horton Hears a Who(SemiFinals)

3 sets
100’ Kettlebell front rack walking lunge (2×53/35)
150’ Handstand walk
50’ Kettlebell front rack walking lunge (2×70/53)
-Rest 1:1 b/t sets-

Scoring: Time

Scoring: Load