CrossFit WOD, August 2, 2021

December 12, 2022
CrossFit WOD, August 2, 2021



2 Rounds or 10:00, whatever comes first
1:00 Row (:15sec Arms only, :15sec Arms and Body, :15sec Legs and Body, :15sec Full Stroke)
50ft/50ft Single Arm KB/DB Overhead Carry *light/mod load
10 Scapular Pull-Ups
10 Hollow Rocks
10 Supermans

Specific Prep

5 BTN Push Press
5 BTN Push Jerk
5 OHS @10X1
5 OHS @23X1
Build to opening weight



Overhead Squat (@23X1; 3 reps Every 2:00 x 6 Sets)

• start @ 60% of OHS, increase by feel to around 70% of 1RM for tough set of 3 reps
• 3s pause in bottom position

Overhead Squat (@2212; 3-5 reps Every 2:00 x 6 Sets)

• keep loads in range that allows for perfect positions. Build only if everything looks and feels great
• 2s pause at bottom and top
• Options for those with limits for OHS are to first try and Single DB OH reverse lunge or same tempo for a front squat

Specific Prep

5 kip swings + 5 leg raise + 5 Toes to Bar
5 OHS at workout weight



It Was a Good Day (4 Rounds for reps)

3:00 AMRAP + 2:00 Rest x 4 Rounds
12 Toe to Bar
20/16 Cal Row
Max Overhead Squats 95/65# with time remaining

15 Toe to Bar
20/16 Cal Row
OHS @ 115/75#
Goal: 15-20 Overhead Squats each round
Weight for OHS should be on light side and looking for big sets at the end of each interval
Pace rower in that 90% range to be able to get right to barbell

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 (Weight)

3 Sets, For Quality
8/8 Front Rack Step-Ups (24''/20'' box)
10/10 Single Arm Upright Rows
:25-:40sec Tuck Hang

Load: light/moderate

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