CrossFit WOD, August 2, 2022
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
40 GHD SIt Ups or 40 weighted ab mat sit ups
40/32 Calorie Row
120’ Double Dumbbell Overhead Walking Lunge (2×50/35)
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: 16-18 minutes
Time Cap: 22 minutes
44:00-52:00
8 min EMOM
Every minute on the minute:
5 Strict Handstand Pushups into 5 Kipping Handstand Pushups
Scale:
5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup
Scoring: Checkbox
55:00-60:00
2 Sets:
60 seconds Backwards Walking Sled Pull (moderate)
10 Wide Grip Supinated Grip Barbell Curl and Press (moderate)
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8.5/10 RPE Power Snatch
Scoring: Load
Clean Pull + Power Clean 5×2
1 Clean Pull + 1 Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean
Deadlift 5×2
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8.5/10 RPE Deadlift
2 Deadlift @ 8.5/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Scoring: Load
Scoring: Load
2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
1-2 Sets
1:00 Bike (Echo or Assault)
20 Alt. Leg V-Up
1:00 Row
20 Step Back Lunge
50ft Double Dumbbell Overhead Carry
3. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Echo Bike OR Calorie Assault Bike
4 GHD SIt Ups
5/4 Calorie Row
20’ Double Dumbbell Overhead Walking Lunge (at workout weight)