Workout of the Day

CrossFit WOD, July 28, 2022

7-28-22

Warm-up
1. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
Front Squat:
2-3 Sets of [Front Squat Skill Transfer Exercises](https:/
/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBaDKeBQPMimB-lNT&index=8&abchannel=MayhemAthlete)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (Weight)
Tempo Front Squat 4×5
12:00-24:00
E2MOM
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Scoring: Load

Metcon (Time)
Hammerhead Shark
42:00-58:00

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

*Sub 200m Run or 75 Double Under for Row.
*From June 23, 2021

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds

Accessory Work
Accessory (OPTIONAL)
4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Scoring: Checkbox