CrossFit WOD, July 29, 2022
12:00-24:00
4 Sets of 8 Dumbbell Bench Press with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
Scoring: Load
1-2 Sets
1:00 Ski (OR Row) (Moderate)
1 Halfway Wall Walk
1 Halfway Rope Climb
4-8 Tricep Dips on Bench with feet on ground
Bull Shark – Mayhem Gymnastics [MG] Skill Focus
42:00-56:00
4 Sets (1 set every 2 minute)
2 Rope Climbs
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-
*Score is number of Strict Ring Dips
*Sub Hand Release Push Ups if you don’t have rings.
Scoring: Reps
Athletes Notes
TARGET SCORE
Target Reps each set: 10+
MInimum Reps before scaling each set: 5
1-Mile at Easy Pace
-Rest 2 Min-
1-Mile at Max Effort (Record Score)
-Rest 2 Min
1-Mile at Easy Pace.
Total: 4827m
RPE Based Option:
1-Mile at RPE 3-4
-Rest 2 Min-
1-Mile at Max Effort (Record Score)
-Rest 2 Min
1-Mile at RPE 3-4
Total: 4827m
*IF you haven’t been following this progression, or still need to Deload this weekend, then perform a 2 mile easy jog.
Scoring: Time
2. Barbell Prep
1-2 Sets
10 Inchworm w/Push Up
5 Single Arm Dumbbell Bench Press R/L (Light-Moderate)