Workout of the Day

CrossFit WOD, August 25, 2022

8-25-22

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

2. Barbell Prep
3 Sets
:30 Row
:30 Arms Only Echo OR Assault Bike
10 Single Arm Press R/L (Light-Moderate)

Push Press (5×5)
Push Press 5×5
12:00-22:00

5 Push Press @ 60%
5 Push Press @ 65%
5 Push Press @ 70%
5 Push Press @ 75%
5 Push Press @ 75%+

* Based off of 1RM Push Press

Scoring: Load

Metcon (AMRAP – Rounds and Reps)
1-2 Sets
250m Row
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups

Supreme Pizza
40:00-50:00

AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups

Scoring: Rounds + Reps

Metcon (AMRAP – Reps)
Accessory Finisher
52:00-60:00

2 Sets (Not For Time)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)

Scoring: Reps

Accessory Work
Pause Front Squat 5×3
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole

Scoring: Load

Clean Pull + Power Clean + Clean 4×3
1 Clean Pull + 1 Power Clean + 1 Clean @ 65%
1 Clean Pull + 1 Power Clean + 1 Clean @ 70%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%

* Based off of 1RM Clean

Scoring: Load

* Based off of 1RM Power Clean

** These should be cycled! **

Scoring: Load