CrossFit WOD, August 19, 2021

December 12, 2022
CrossFit WOD, August 19, 2021



2 Rounds
1:00 Row
8 A-T-Y-W with 5# Plates
10 Scapular Pull-Ups
10 Kip Swings
10 V-Outs
10 Hollow Rocks

Specific Prep

Practice holds:
Ring support -or- bar support
Bottom Dip Hold
False Grip Ring to Chest hold -or- chin over bar hold
Muscle up Row Transitions



Muscle-ups (Every 90sec; 4-6 reps x 6 Sets)


Strict Muscle-Up Strength:
• 15sec Ring Support Hold
• 10sec Bottom of Dip Hold
• 10sec False Grip Ring to Chest
• 15sec Muscle-Up Row Transitions


Upper Gymnastics Strength work:
• 15sec Ring Plank Hold
• 10sec Bottom of Ring Plank Hold
• 10sec False Grip Ring to Chest (walk feet up)
• 15sec Muscle-Up Row Transitions

Specific Prep

Go Over Deadlifts, Scaling Mods for Pull-Ups, and build weight to working loads
Build to DL working weight in 3-5 sets of 3 reps



Charlie Work (Time)

For Time: (FIRM TIME CAP 12:00)
35/25 Strict Pull-Ups
EMOM, Starting at 0:00
Complete 3 Deadlifts (225/155#)

Open/RX+: 50/40 Strict Pull Ups / DL (275/185#)
Time Domain: 5:00-9:00
Choose a bit heavier load for the Deadlifts today, something challenging but you can keep set of 3 unbroken. (No heavier than 70-75% of 1RM DL today)
DON’T rush the strict pull ups today, and start the "half kip / body shakes" just to squeeze a quick rep in. Look for full range of motion and control up and down today. QULAITY over speed on these

Charlie Work (BUILD) (Time)

For Time:
30/20 Jumping Pull-Ups with 2 second eccentric
EMOM, Starting at 0:00
Complete 3 Deadlifts (155/105)

Cool Down/Stretch

1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose

Accessory Work

Metcon (Time)

3 Sets, for Quality
5 Glute Ham Raise @30X1 (Eccentric Focus)
12sec/12sec Copenhagen Plank
1:00 Sorenson Hold

Rest as Needed

3 Sets, for Quality
15 Hip Extensions
20 GHD Sit-Ups
1:00 Double Under Practice or Triple Under Practice

Conditioning EXTRA

Metcon (Time)

Run 2 miles at easy to moderate paceGoal is to move the entire 2 miles

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