CrossFit WOD, August 22, 2022

December 12, 2022
CrossFit WOD, August 22, 2022



Row 2:00 - increase pace every 30s
5:00 at active pace
5 squat to stands
10 reverse lunges
5 glute bridge
10 unloaded good mornings @2020

Specific Prep




Back Squat (@10X1; build to a tough set of 6 reps in 15:00)

Tempo is normal this week, so utilize all those great slow and pause reps we have accumulated over the past month and shoot for SOLID reps at your normal tempo this week.
GOAL is 3-4 Good sets, with the last set of the day having a couple of challenging reps to finish off the set of 6.

Back Squat (BUILD: Back Squat @2011; 10-10-10-10; rest 2-3:00 )

Build as form allows

Specific Prep

Prep CNS and get blood pumping before we hit this Threshold piece today
Row HARD for 30s + slow row for 30s
Row HARD for 20s + slow row for 10s
ROW Very HARD for 10s + slow row for 50s
4 slow burpees stepping over rower
4 faster burpees jumping over rower
1 rounds @ workout pace
9/7 cal row
3 lateral burpees over rower
6/4 cal row
3 burpees over rower

rest 2-3:00 before hitting the workout



Metcon (Time)

For time (10:00 Time Cap)
Calorie Row
Lateral Burpees over the Rower
This is a little hot workout to start the week and our second half of this cycle. Not a lot of strategy here, just find a tough pace to push on the rower and keep moving on the burpees.
For some this time cap might be really tight, so just work hard for 10:00 and get as deep into the reps as you can.

Metcon (Time)

Calorie Row
Lateral Burpees over the Rower

Cool Down/Stretch


2:00 SLOW row - EASY pace
2:00 Slow no push up burpees (think 5-10/minute pace here)
1:00 cat/Cow flow
1:00 Scorpion flow


First Timers Recovery WOD (instead of class workout)
EMOM 15:00
1: 5-7 KB RDL @2020 + 5-7 Goblet Squat @2121 (light weight here)
2: Bike 1:00 @ easy to moderate pace
3: Rest / Mobility 1:00
3 rounds for Quality
15/12 Row cals
10 Push Up to Down Dog
30m KB Farmer carry (53s/35s)
10 scap pull ups
30s single unders

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