Workout of the Day

CrossFit WOD, July 8, 2022

7-8-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
20 Step Back Lunge

Front Rack Lunge (5×10)
Front Rack Lunges 5×8
14:00-26:00

10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
10 Front Rack Lunges @ 9/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg

Scoring: Load

Metcon (Time)
1. Movement Prep/Activation and Increasing Heart Rate
6-8 minutes moving through:
0:30 Bike (moderate)
0:30 Ski or Row (moderate)
5 Half Bottom Burpees, 5 Up Downs
3 Strict Pull Ups
1 halfway rope climb

Bottle Rocket
42:00-57:00

Partner Throwdown Friday
3 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 1:1 b/t sets-

*Individual Version:
3 Sets:
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-

*Sub 3 Strict Pull Up per Rope Climb.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 4 min

Accessory Work
5k Run Program Week 5 Day 2 (OPTIONAL)
6 Sets
200m at Easy Pace, 90 Sec Walk
300m at Fast Pace, 90 Sec Walk
200m at Faster Pace
*Walk 90 Sec between sets.
Total: 3500m + 2250 Walk

RPE Based Option
6 Sets
200m at RPE6, 90 Sec at RPE1 (Goal 150m)
300m at RPE8, 90 Sec at RPE1 (Goal 150m)
200m at RPE8.5
*At RPE1 90 Sec between sets.
Total: 4200m + 2700 at RPE1

Scoring: Time

Accessory Work
Bench Press 5×3
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE

Scoring: Load

Deficit Snatch Deadlift 3×4
4 Deficit Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9.5/10 RPE 1 RM Snatch

Scoring: Load
Phantom Fireworks (Games)
Masters 35-49
For time:
1000m Bike Erg
25 Sandbag Cleans (150/100)
1000m Bike Erg