25. Jul
CrossFit WOD, July 25, 2022
7-25-22
Warm-up
Back Squat (4 x 8 )
Tempo Back Squat (3:0:2:0) 3×8
12:00-24:00
E2MOM
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)
12:00-24:00
E2MOM
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
Metcon
Mayhem Gymnastics [MG] Skill Focus
42:00-52:00
42:00-52:00
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
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
Men:
125-130-135-140-145
150-160-170-180-190
195-205-215-225-235
-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
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)