CrossFit WOD, August 30, 2021

December 12, 2022
CrossFit WOD, August 30, 2021



2 Rounds
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side Ankle Stretch (on box or at rig post)
2 Rounds
8/8 Heel Touch Pistol Step-Downs
8 Scapular Pull-Ups
8 Ring Rows 2020 Tempo

Specific Prep

2 Sets
3 Hang Snatch High Pull
3 Hang Muscle Snatch
5 Sets
Tall Snatch + Snatch Balance



Power Snatch + Hang Squat Snatch + Overhead Squat (1.1.2 ; Every 2:00 x 6 Sets)

** 75%+ of snatch, (start at 75% and increase by feel)
** Focus here is building consistency at higher percentages. Therefore, it is written as 75+%. This means we want all sets at or above 75%.
** Goal here it to really work on that solid position off the floor, build through the hip and hit a quality power snatch, then move into dynamic speed under the bar for the hang squat snatch, then 2 overhead squats to reinforce good form in the hole.

hang Power Snatch + OHS (2,.2; Every 2:00 x 6 Sets )

** Start Light and build as long as form stays solid
** Focus here is building good mechanics and familiarity with weights

Specific Prep

5 kip swings
5 pull ups -or- pull up variation for workout
4-8 practice pistols or variation for workout
6 box step ups
4 box step overs
2 box jump overs



Gatsby (Time)

5 Sets (16:00 FIRM time cap)
12 Alt Pistols
12 Pull-Ups
12 Box Jump Overs 24/20"

REST 60sec between sets

Open/RX+: Chest to Bar Pull UpsCC: Threshold/PUSH
Choose bodyweight movement variations that are challenging but doable within time cap.
Choose a modification for the pistols that is quick and just the right amount of challenge as we want a little more of a metabolic effect today rather than a strength emphasis from those.

Gatsby (BUILD) (Time)

5 Sets (16:00 time cap)
18 Alternating Lunges
12 Ring Rows
18 Alt Step-Ups

REST 60sec b/s

Cool Down/Stretch

2:00 Barbell Adductor Stretch
1:00/1:00 Pigeon Pose
2:00 Saddle Pose

Accessory Work

Metcon (Weight)

3 Sets, for Quality
15 Banded Hollow Body Pull-Over
10/10 Single Arm DB Bent Over Rows
10/10 Single Arm DB Trap 3 Raise w/iso hold

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