CrossFit WOD, August 3, 2022

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testing_admin
December 12, 2022
CrossFit WOD, August 3, 2022

8.3.2022



Warm-up

[3-8:00]

5:00 increase pace each round
45s row
5/5 box step downs
5/5 Single DB swing (moderate/light weight)
5/5 Single DD Waiter Squat

Specific Prep

[8-12:00]

Box Step Ups: Tighten up the midsection, keep those elbows and head up. Drive through mid-foot of leg on top of the box, and stand tall with both hips and knees locked out at the top.

PREP
6-8 alt. box step ups w/ working weight

Banded Face Pulls: Just get band set up and practice a few reps.

Weightlifting

[15-27:00]

Every 4:00 Complete:
A1. // Rest :20 // Complete A2 // Rest with time remaining


Dual DB Front Rack Box Step Up (24 alt. x 3 sets; rest 20s )

(24 total step ups - 12/leg)

Single DB Box Step Up (alt. 24 x 3 sets; rest :20)

Banded Face Pull @2020 (@2020; 12-15 x 3; rest with time remaining)

Specific Prep

[28-45:00]

Toes to Bar: Today we are going to dive into some progressions and specifics for the kipping.

Metcon

[45-60:00]

Woodstock of Fitness (Time)

5 rounds @ SUSTAINABLE Pace (15:00 Time Cap)

18/15 cal row
12 Wall Ball Shots (20/14# 10/9')
9 Toes to Bar
OPEN(RX+): 21/18 cal row + 15 Wall ball Shots + 9 Toes to bar

First Timers version: Ski 21/18 cals + 15 Wall ball shots + 9 Toes to Rings

CC: PACER/SUSTAIN
GOAL: under 13-15:00

Cool Down/Stretch

[after class]

Couch stretch 1:30/leg
Foot elevated hamstring Stretch 1:00/leg

Woodstock of Fitness (BUILD) (Time)

5 rounds @ SUSTAINABLE Pace (15:00 Time Cap)
18/15 cal row
12 Wall Ball Shots (14/10# 10/9')
9 Anchored Toes to Bar

EXTRA Competitor WOD


Metcon (AMRAP - Rounds and Reps)

30 minute AMRAP @ easily sustained pace
12 cal bike
12 cal Row
12 cal Ski
Complete at a pace you could sustain for 2 hours

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