CrossFit WOD, August 11, 2022

December 12, 2022
CrossFit WOD, August 11, 2022




3 rounds - increase pace each round
1:00 bike
1:00 single unders
1:00 sit ups

Skill Work


Duck Walk Practice
20m unloaded x 2 sets
20m x 2 sets w/ added load (can be one or two DBs in Front rack or a barbell on back or front rack)



Clapton (Time)

For Time @ Sustainable pace (30:00 time Cap)
5 rounds
90s Bike
30s Passive Hang
20 Walking lunges (unloaded)

straight into...

5 rounds
90s Bike
15s/15s Side Plank Hold
20 alt. box step ups
Keep loads light today and just move. Keep each round's reps the same and allow for a nice 10-15s rest/transition between each minute.

Cool Down/Stretch


2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

EXTRA Competitor WOD

Metcon (Time)

15 rounds for time @ sustained pace
250/200m Row
1:00 rest/walk after each interval -
*sustain average pace per 500m across
*Complete at a pace you could sustain for about 2 hours

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