Workout of the Day

CrossFit WOD, July 15, 2022


1. Hip Halo Activation
2. Movement Prep
Step Back Lunge
2-3 Sets
10 Lateral Box Step Up R/L
20 Step Back Lunge
10 Air Squat
Front Rack Lunge (6-4-2-2-2)
Front Rack Lunges 6-4-2-2-2

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

Metcon (Time)
Lovin’, Touchin’, Squeezin’

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 Time: Sub 8 minutes

Time Cap: 15 minutes

Accessory Work
5k Run Program Week 6 Day 2 (OPTIONAL)
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

Accessory Work
Double KB Deadlift 5-5-5-5-5
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
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.

Accessory Work
Be Good to Yourself (Games)
Masters 35-49
Toes to Bar
Front Squat (135/95)