22. Aug
CrossFit WOD, August 22, 2022
8-22-22
Warm-up
Back Squat (5×5)
Tempo Back Squat (3:2:3:0) 5×5
5 TEMPO Back Squat x 5 Sets
3 Second descent, 2 second pause, 3 second ascent, no pause
from 60-75%
Scoring: Load
Metcon (Time)
1-2 Sets:
15/12 Calorie Bike (moderate to fast)
25 Single Under
10 Goblet Squat (Light)
15/12 Calorie Bike (moderate to fast)
25 Single Under
10 Goblet Squat (Light)
Margherita Pizza
3 rounds
30 Sandbag Squats (70/50) (sub dumbbell or KB for 50’s and for the 70 if needed)
90 Double Unders
sand bag can be bear hugged or shoulder held
Scoring: Time
Time Cap: 9 minutes
Metcon (AMRAP – Reps)
Accessory Finisher
2 Sets (Not For Time)
15 GHD Sit Ups
30 Second Plank Dumbbell Pull Through
20 KB Side Bends (20 per side)
Scoring: Reps
Accessory Work
Bench Press 8-8-6-6-4
8 Bench Press @ 5/10 RPE
8 Bench Press @ 6/10 RPE
6 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
8 Bench Press @ 5/10 RPE
8 Bench Press @ 6/10 RPE
6 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
Scoring: Load
Deadlift 8-8-6-6-4
8 Deadlift @ 5/10 RPE
8 Deadlift @ 6/10 RPE
6 Deadlift @ 6/10 RPE
6 Deadlift @ 7/10 RPE
4 Deadlift @ 7.5/10 RPE
* Based off of 1RM Deadlift
Accessory Work
Echo Bike
3 sets:
26 cals harder (85-90%),
30sec easy (arms only),
21 cals moderate (75-80%),
30sec easy (arms only),
26 cals harder (85-90%),
-Rest 1min b/t sets-
3 sets:
26 cals harder (85-90%),
30sec easy (arms only),
21 cals moderate (75-80%),
30sec easy (arms only),
26 cals harder (85-90%),
-Rest 1min b/t sets-
Scoring: Time
2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)