CrossFit WOD, August 4, 2021

December 12, 2022
CrossFit WOD, August 4, 2021



400m Run, easy
2 Rounds
10m A Skips
10m B Skips
10m/10m Lateral Shuffle
10/10 Forward/Back Leg Swings
10/10 Lateral/Medial Leg Swings
400m Run, build every 100m

Specific Prep

Goal here is to get heart rate and breathing up to high levels and start lactate production with some hard efforts
30s hard effort on bike
30s slow spin
20s very hard effort on bike
20s rest
10s very very hard effort on bike
100m walk + 100m light jog back



Triumph (Time)

4 Sets (FIRM Time CAP 30:00)
25/18 Cal Bike
400m Run
12/9 Cal Bike
REST: 3:00

30/22 Cal Bike
400m Run
15/11 Cal Bike
** Time Domain: 3:45-4:30/Round ** Looking for high effort today, but still maintain fairly even splits for each round, so do your best to avoid a big drop off in second half
** SCORE is total running time
** GOAL Total Time: 22:00-30:00

Triumph (BUILD) (Time)

4 Sets (FIRM Time Cap 30:00)
20/15 Cal Bike
200m Run
10/7 Cal Bike

REST: 3:00



Metcon (Time)

2-3 Rounds
:30/:30 Side Plank
1:00 Forearm Plank
:30sec/:30sec Single Leg Glute Bridge Hold
:30sec Hollow Hold

Cool Down/Stretch

:30/:30 Calf Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
3:00 Seated Straddle
1:00/1:00 Couch Stretch

Accessory Work

Metcon (Time)

4 Rounds, for Quality
15-20 GHD Sit-Ups
7 Romanian Deadlifts @3211 (275/185#)

Rest as needed

4-6 rounds for Quality
50ft Handstand Walk; Every 75s x 4-6 rounds

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