Workout of the Day

CrossFit WOD, July 11, 2022

7-11-22

Warm-up
1. Hip Halo Activation

2. Movement Prep
Back Squat:
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)

Back Squat (5 x 3)
Back Squat 5×3
12:00-22:00

3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat

Metcon (Time)
Don’t Stop Believin’
3 Sets:
20 Strict Pull Ups or barbell pull ups
20 Box Jump Overs (30/24) (24/20)
-rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

Accessory Work
5k Run Program Week 6 Day 1 (OPTIONAL)
6 Sets
200m at Fast Pace
100m at Easy Pace
*No rest between reps or sets.

-Rest 4 Min-

300m at Easy Pace, No Rest,
300m at Mod Pace, 2 Min Rest,
200m at Mod Pace, No Rest,
200m at Fast Pace, 1 Min Rest,
100m at Fast Pace, No Rest,
100m Sprint.
Total: 2800m

RPE Based Option:
6 Sets
200m at RPE8
100m at RPE3-4
*No rest between reps or sets.

-Rest 4 Min-

300m at RPE6, No Rest
300m at RPE7, 2 Min Rest
200m at RPE7, No Rest
200m at RPE8, 1 Min Rest
100m at RPE9, No Rest
100m Sprint
Total: 3000m

Scoring: Time

Accessory Work
Snatch Technique Work: 5×1
1 Snatch @ 6.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch

Scoring: Load

Back Squat 5×3
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat

Scoring: Load