CrossFit WOD, August 18, 2022
12:00-22:00
3 Front Squat @ 60% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
Scoring: Load
1:00 Row (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm KB Thruster R/L (Light)
10 Hanging Scap Retraction
5 Strict Pull-Up
Rooster
For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups or 20 jumping burpee pull ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)
Scoring: Time
15 min cap
54:00-60:00
2 Sets (Not For Time)
10 Weighted Single Arm KB Sit ups (5 reps per arm)
20 Banded Bicep Curls (stand on a band and curl with both arms)
10 Landmine Press in Lunge (each arm)
Scoring: Reps
Run
2000m (easy/moderate)
2min recovery walk,
5x (400m moderate/fast, 200m easy), 2min recovery walk,
5x (200m moderate/fast, 100m easy).
Scoring: Time
Mayhem Mini-Pump – Shoulder/Glutes
3-4 Rounds
10 Standing DB Front Raise (moderate)
10 Standing DB Lateral Raise (moderate)
10 Elevated Toe Double DB Romanian Deadlift (moderate)
10 Russian Kettlebell Swing (moderate)
10 GHD Hip Raise (moderate)
-Rest 2-3 min b/t round-
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)