Workout of the Day

CrossFit WOD, June 24, 2022

6-24-22

Warm-up
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike
10 Box Jump w/Step Down (24/20)
15 Banded Good Morning
10 Russian KB Swing (Heavy)
Metcon (Time)
Mediterranean Sea
15:00-50:00

Partner Throw Down Friday!!
8 sets (1 set every 4 minutes)
12/10 Calorie Bike
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100)

**Sub 5 Power Cleans (185/125) for Sandbag cleans if needed for Rx’d
****Your partner can go at the 2 minute mark, while you are resting. This one is not "technically" a partner workout as much, but we want you to have some extra rest so you can all go fast!!!

Scoring: Time

Time Cap each set: 3 minutes

Metcon (Time)
Mayhem Mini-Pump – Arms/Core

For Quality:
10 Ring Pushups
10 Chin-ups
12 Tricep Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)

Scoring: Time

Accessory Work
Bench Press 5×5
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE

Front Rack Lunges 5×10
10 Front Rack Lunges @ 6/10 RPE
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
*For all sets, perform 5 Right leg then 5 Left leg.

Snatch Grip Deadlift 3×5
5 Snatch Deadlift @ 7/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch

Accessory Work
MAC 5k Run Progression (Open, QuarterFinals, SemiFInals, & Games)
Warm-Up
4x (400m Easy, 10 Sec Acceleration)

-Rest 3 Min-

Main Workout:
300m at Fast Pace, 100m Walk
400m at Mod/Fast Pace, 90 Sec Rest
500m at Mod/Fast Pace, 2 Min Rest
600m at Easy Pace, 2 Min Rest
500m at Mod/Fast Pace, 2 Min Rest
400m at Mod/Fast Pace, 90 Sec Rest
300m at Fast Pace, 100m Walk
Total: 3000m + 200m Walk

*SCORE = Final 300m time

Scoring: Time