CrossFit WOD, July 15, 2022
12:00-22:00
6 Front Rack Lunges (3/leg) @ 6/10 RPE
4 Front Rack Lunges (2/leg) @ 7/10 RPE
2 Front Rack Lunges (1/ leg) @ 8/10 RPE
2 Front Rack Lunges (1/leg) @ 9/10 RPE
2 Front Rack Lunges (1/leg) @ 10/10 RPE
Scoring: Load
Partner Throwdown Friday
For time
100 Power Cleans (135/95) (split as desired)
*Every 2 minutes each partner completes 5 Muscle Ups or 5 BMU or 5 strict PU and dips or jumping BMU or RMU
**Start the workout with Muscle Ups
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: Sub 8 minutes
Time Cap: 15 minutes
1200m at Mod Pace, 4 Min Rest
200m Controlled Sprint, 2 Min Rest
1000m at Mod/Fast Pace, 3 Min Rest
5x (100m Sprints, 30 Sec Walk)
800m at Mod Pace
Total: 3700m
RPE Based Option:
1200m at RPE5, 4 Min Rest
200m at RPE9, 2 Min Rest
1000m at RPE6, 3 Min Rest
5x (100m at RPE10, 30 Sec at RPE1)
800m at RPE5
Total: 3700m
Scoring: Time
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
Scoring: Load
Mayhem Gymnastics [MG] Skill Focus (Open, QuarterFinals, & SemiFInals)
Masters 35-44
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
*If you cannot go unbroken each round you need to redo that round.
You need to rest enough to complete EVERY round unbroken.
Masters 35-49
36-24-12
Toes to Bar
18-12-6
Front Squat (135/95)
2. Movement Prep
Step Back Lunge
2-3 Sets
10 Lateral Box Step Up R/L
20 Step Back Lunge
10 Air Squat