Workout of the Day

CrossFit WOD, June 20, 2022

6-20-22

Warm-up
1. Hip Halo Activation
2 min on bike
2. Movement Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
Back Squat (5-5-4-4-4)
Tempo Back Squat + Back Squat: 5-5-4-4-4
15:00-28:00
E2MOM

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 60%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 65%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 75%
Scoring: Load

Metcon (Time)
Caribbean Sea
48:00-60:00

12 Squat Cleans (135/95) (95/65)
24 Bar Muscle Ups/ jumping BMU/ pull up with dips
12 Squat Cleans (135/95) (95/65)

Scoring: Time

Time Cap: 10 minutes

Accessory Work
MAC 5k Run Progression (OPTIONAL)
4 Sets
1200m at Easy Pace
-Rest 2 Min-
4 Sets
150m Controlled Sprints
*Rest 30 Sec between sets.
Total: 5400m

*Score = Slowest 1200m time

Scoring: Time