CrossFit WOD, August 21, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, August 21, 2021

8.21.21



Warm-up

[3-12:00]
AMRAP 9:00
200m jog
10 PVC Pass Throughs
10 alt. lunges
5 scap pull ups
5 kip swings

Specific Prep

[12-25:00]
with empty bar:
5 snatch grip RDL
5 behind the neck Push Press
5 Overhead squats
+
Build to workout weight
+
1-2 rounds of
200m run
6-8 Pull Ups
6-8 OHS

Metcon

[25-50:00]

Metcon (Time)

For time @ 80% (25:00 time CAP)
run 800m
+
30-20-10
Pull Ups
Overhead Squat (75/55)
+
800m run

OPEN (RX+): CTB pull Ups and (95/65)CC: Pacer/Sustain
Pacing the runs and fractioning reps is the goal today; try to find a quick pace that you can move through entire workout without losing much steam

Cool Down/Stretch

[50-60:00]
Banded OH distraction 1:00 side
Calf Stretch 45s per leg
Down Dog 1:30
Pigeon 1:00/leg

Conditioning EXTRA


Metcon (Time)

Run 3 miles

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