Workout of the Day

CrossFit WOD, July 25, 2022


1. Hip Halo Activation
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 baby makers
5 Tempo "Perfect" Empty Barbell (FS or BS) (3:1:2:1)

Back Squat (4 x 8 )
Tempo Back Squat (3:0:2:0) 3×8
4 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Scoring: Load

Mayhem Gymnastics [MG] Skill Focus

Every minute on the minute for 8 minutes:
8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups
*Choose Kipping or Butterfly
— goal is to go unbroken—

Scoring: Checkbox

Accessory Work
5k Run Program Week 8 Day 1 (OPTIONAL)
8 Sets
200m Easy Jog
300m at Fast Pace
100m Walk
*No rest between reps or sets.
Total: 4800m

RPE Based Option:
8 Sets
200m at RPE2 (Goal is same time as 300m)
300m at RPE8
100m at RPE1 (Goal is same time as 300m)
*No rest between reps or sets.
Total: 4800m

Scoring: Time

Accessory Work
1 Squat Snatch at each of the following weights:

Masters 35-49
-Rest 5 minutes between each ladder-

Row (Games)
4x (500m at Moderate Pace, 2 Min Rest)
5x (200m at Fast Pace, 30 Sec Rest)

ALL Age Groups Perform as Written above

Scoring: Time