CrossFit WOD, August 5, 2022
18:00-45:00
Partner Throwdown Friday
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)
Individual Version:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: 18-20 minutes
Time Cap: 25 minutes
48:00-60:00
12 Minute EMOM
Minute 1: 20 Alternating V-Ups
Minute 2: 30 second One Arm Hang [15 seconds each arm]
Scoring: Checkbox
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 8.5/10 RPE
Scoring: Load
Barbell Front Rack Step Ups 10-8-6-6-6
10 Front Rack Step Ups (5/leg) @ 7/10 RPE
8 Front Rack Step Ups (4/leg) @ 8/10 RPE
6 Front Rack Step Ups (3/leg) @ 8.5/10 RPE
6 Front Rack Step Ups (3/leg) @ 8.5/10 RPE
6 Front Rack Step Ups (3/leg) @ 9/10 RPE
Deficit Snatch Deadlift 3×3
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch
Scoring: Load
Scoring: Loa
5 Min at Easy Pace
-Rest 1 Min-
5 Min at Easy pace
-Rest 1 Min-
6 Sets
2 Min at Easy Pace
30 Sec Surge at Fast Pace
*No rest between reps or sets.
Total: 30 Min
RPE Based Option:"
5 Min at RPE3-4
-Rest 1 Min-
5 Min at RPE3-4
-Rest 1 Min-
6 Sets
2 Min at RPE3-4
30 Sec Surge at RPE8.5
*No rest between reps or sets.
Total: 30 Min
Scoring: Meters
2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions, 6 Kip to Swing, 4 Hanging knee raises
20 Shrugs in Handstand
3. Workout Prep
1 Set (at workout pace):
3 Box Jump Overs (at workout height) (each)
3 Synchro Toes to Bar
3 Strict Handstand Push-ups (each)