Workout of the Day

CrossFit WOD, July 19, 2022

7-19-22

Warm-up
1. Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
1-2 Sets
1:00 Bike (OR Cardio)
15 Banded Good Morning
5 Box Jump w/Step Down
-Then-
Build to Deadlift weight.

Metcon (Calories)
Friends in Low Places
15:00-36:00

7 sets
1:30 AMRAP (aka in a 90 second window)
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike
-Rest 1:30 b/w sets

Scoring: Calories

Metcon (Time)
Mayhem Mini-Pump – Upper Body Anterior
40:00-60:00

3 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

*Rest as needed between rounds.

Scoring: Time

Accessory Work
Mayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

odd minute: 1 Legless Rope Climbs
even minute: 2 Rope Climbs [using legs]

*If you do not have Legless, you will do 6 Rope Pull-Ups [seated]

Scoring: Checkbox

Accessory Work
Snatch Pull + Snatch High Pull + Power Snatch 4-4-4-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE Power Snatch

Scoring: Load

Power Clean 3-2-1-1-1
3 Power Clean @ 6/10 RPE Power Clean
2 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean

Scoring: Load

3 Rounds
15 Toes to bar
12 Double Dumbbell Push Press (2×50/35)
-rest 3 minutes-
3 Rounds
15 Chest to bar Pull Ups
9 Double Dumbbell Thrusters (2×50/35)