CrossFit WOD, August 18, 2022

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testing_admin
December 12, 2022
CrossFit WOD, August 18, 2022

8.18.2022



Warm-up

[3-10:00]
5:00 @ Warm Up pace
10/10 wrist rotations
10/10 arm swings
10m/10m Single Arm OH Carry
10 jumping jacks

Specific Prep

[10-25:00]
W/ empty bar
5 good mornings
5 strict Press
5 elbow rotations
5 jerk balance w/ 2s pause at catch
+
add small weight

5 strict press
3 Push Press
1 Split jerk

+ add some more weight (still in the 50-60% range or LIGHT range)

3 strict press
2 Push Press
1 Split jerk

Metcon

[25-50:00]

Shuttle to Overhead (3 Rounds for reps)

For QUALITY (25:00 total time Cap)
400m Run
12 Split Jerks @ light weight

rest 2:00

600m Run
9 Split Jerks @ moderate weight

rest 2:00

800m Run
6 Split Jerks @ moderate/heavy weight
OPEN(RX+): Split jerks: 60-65%, 70-75%, 80-85%

CC: QUALITY Split Jerk reps all the way through - don’t rush them today.
All Split Jerks will be from the rack today.

Shuttle to Overhead Build (Weight)

For QUALITY (25:00 total time Cap)
400m Run
12 Strict Press at Light Weight

rest 2:00

600m Run
9 Push Press at Light Weight

rest 2:00

800m Run
6 Split Jerks @ Light Weight

Cool Down/Stretch

[50-60:00]
Triceps smash on barbell 1:30/side
calf Stretch 30s/30
Half Kneeling Hamstring Stretch 1:00/side

EXTRA Competitor WOD

10-15 minutes of cardio + mobility work
We are beginning our taper for the weekend today!

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