CrossFit WOD, August 16, 2021

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testing_admin
December 12, 2022
CrossFit WOD, August 16, 2021

8.16.2021



Warm-up

[3:00-15:00]
min 1: 10/8 Cal Row
min 2: 10 Dual DB Curl to Press
min 3: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 4: 12/10 Cal Row
min 5: 10 Dual DB Curl to Press
min 6: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 7: 14/11 Cal Row
min 8: 10 Dual DB Curl to Press
min 9: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 10: 16/13 Cal Row

Specific Prep

15:00-22:00]
4-5 Sets, - increasing loads to starting weight
-Pause Jerk Dip
-Jerk Drive
-Pause Push Jerk (pause 1sec in dip, 1 sec in catch)
-Pause Split Jerk (pause 1sec in dip, 1 sec in catch, 1sec at recovery)

Weightlifting

[22:00-34:00]

Push Jerk + Split Jerk (Every 90s; 1.1 x 8 Sets)

start @ 65% and increase to tough set for the day

Push Press (Every 90s; 4 x 8 sets)

Build each set to tough set for the day

Metcon

[40:00-52:00]

Always Sunny

12:00 EMOM

min 1: 8/8 SA DB S2OH 50/35#
min 2: 12 Burpees to Target 6''
min 3: 8 Dual KB Snatch 35/25#
min 4: 48 Double Unders

Open/RX+: 65#/45# DBs and 53/35# KBs
CC: GRIND
Goal: For the DB and KB work it’s about executing solid reps FIRST. Choose loads that allow you to move well for the entire EMOM
Burpees and Double Unders you can push your pace a bit on and practice breathing and efficiency of movement today

Always Sunny (BUILD)

12:00 EMOM

min 1: 8/8 SA DB S2OH 35/25#
min 2: 12 Burpees to Target 6''
min 3: 8 Russian Kettlebell Swings 35/25#
min 4: 48 Single Unders

Cool Down/Stretch

[52:00-60:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch

Accessory Work


Metcon (3 Rounds for reps)

3 Sets, for Quality
10/10 Single Arm DB Bent Row
100ft Sandbag Carry
3 Wall Walks *slow and deliberate
30sec Nose to Wall HS Hold

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