Workout of the Day

CrossFit WOD, July 29, 2022


1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
1-2 Sets
10 Inchworm w/Push Up
5 Single Arm Dumbbell Bench Press R/L (Light-Moderate)

Bench Press (Weight)
Tempo Dumbbell Bench Press 4×8

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

Metcon (AMRAP – Reps)
1. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
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

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 Reps each set: 10+

MInimum Reps before scaling each set: 5

Accessory Work
5k Run Program Week 8 Day 2 (OPTIONAL)
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