Workout of the Day

CrossFit WOD, August 5, 2022

8-5-22

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

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)

Metcon (Time)
Cheeseheads
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

Metcon
Mayhem Gymnastics [MG] Skill Focus
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

Accessory Work
Bench Press 5×3
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

Accessory Work
5k Run Program Week 9 Day 2
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