Workout of the Day

CrossFit WOD, September 1, 2022

9-1-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Muscle Clean (Weight)
High Hang Muscle Clean 3×5
12:00-21:00

5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE

*Do one set every 3 minutes.

Scoring: Load

Metcon (Time)
1 Set
1:00 Bike
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up

Bike to Work
30:00-60:00

35 Toes to bar
100/75 cal echo or 120/90 assault
35 Chest to bar Pull Ups or 35 pull ups
100/75 or 120/90 cal

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 25 minutes

Time Cap: 30 minutes

Accessory Work
Workout 3
Masters 35-39
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)

Masters 40-44
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)

Hang Clean + Push Jerk 5×4
3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE

Scoring: Load
Clean Pull 5×3
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean

Scoring: Load