Workout of the Day

CrossFit WOD, July 22, 2022

7-22-22

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

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (Weight)
Pause Snatch Balance + Snatch Balance 5×5
12:00-23:00

1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

** Pause for 2 seconds in the bottom of the squat

Scoring: Load

Metcon (Time)
f Tomorrow Never Comes

3 rounds:
25 Toes to Bar
50’ Handstand Walk or 5 wall walks
50’ Overhead Walking lunge (135/95)
*From: July 20, 2021

Partner Throwdown Friday version:
3 rounds:
25 Synchro Toes to Bar
50’ Handstand Walk (each, at the same time) or 5 wall wals
100’ Overhead Walking lunge (135/95) (split as desired)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 20 minutes

Accessory Work
5k Run Program Week 7 Day 2 (OPTIONAL)
2 Sets
3x (600m at Easy Pace, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m

RPE Based Option:
2 Sets
3x (600m at RPE3-4, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m

Scoring: Time

Accessory Work
Bench Press 10-8-6-4-2
10 Bench Press @ 6/10 RPE
8 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Scoring: Load

Barbell Front Rack Step Ups 5×10
10 Front Rack Step Up (5/leg) @ 6.5/10 RPE
10 Front Rack Step Up (5/leg) @ 7/10 RPE
10 Front Rack Step Up (5/leg) @ 7.5/10 RPE
10 Front Rack Step Up (5/leg) @ 8/10 RPE
10 Front Rack Step Up (5/leg) @ 8.5/10 RPE

*Perform 5 on the Right Leg then 5 on the Left Leg

Scoring: Load

Deadlift 10-8-6-4-2
10 Deadlift @ 6.5/10 RPE Deadlift
8 Deadlift @ 6/10 RPE Deadlift
6 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

Scoring: Load