Workout of the Day

CrossFit WOD, August 12, 2022

8-12-22

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

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2-3 Sets
1:00 Row
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up

Metcon (AMRAP – Rounds and Reps)
The Lorax
22:00-42:00

Partner Throwdown Friday:
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
Wear a weight vest (20/14 lb)
-alternate rounds with a partner (or rest 1:1)-

Scoring: Rounds + Reps

Metcon
Core Work
45:00-60:00+

2-4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest as needed between sets.

Scoring: Checkbox

Accessory Work
5k Run Program Week 10 Day 2 (OPTIONAL)
1.5 Miles at Easy Pace

-Rest 2 Min-

4 Sets
100m Controlled Sprints
200m Walk in 2 Min

Total: 2000m + 800m Walk

RPE Based Option
1.5 Miles at RPE3-4

-Rest 2 Min-

4 Sets
100m at RPE9
200m at RPE1 in 2 Min

Total: 2000m + 800m at RPE1

Scoring: Time