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WOD

CrossFit WOD, August 1, 2022

By July 31, 2022No Comments

8.1.2022

Warm-up
[3-10:00] 200m jog
+
5:00 at warm up pace
5 squat to stands
15s hollow rocks
5/5 Cossack Squats
15s plank shoulder taps

Specific Prep
[10-15:00] Today we are focusing on our pause in the bottom position. We want to see a big vertical chest and drive those knees out to create tension in your hips as you lower into the bottom of your squat.
PREP
Back Squat; 3-5 reps x 2-3 sets (50-60-70%)

Weightlifting
[15-25:00]
Back Squat (@22X1; 4-4-4-4; every 2:30)
Build each set with Solid bottom position hold as the PRIORITY
Aim to go a bit heavier than last week
Back Squat (@2111; 8-8-8-8; every 2:30)
Build as form allows

Specific Prep
[25-35:00] Walking Lunges: Full lock out at knees and hips between each step and keep those feet shoulder width.

Strict Knees to elbows: Big pull through lats, lean chest back pull knees up

Sit ups: we are looking for solid full ROM reps today: back on ground and shoulders over hips

Deadlift: Aim for solid lock out at the top of each rep today, squeeze glutes at top and extend hips.
PREP
Deadlift build in 1-2 sets x 8-12 reps

Metcon
[35-55:00]
Aromas (Time)
For time (18:00 total time cap)
3 rounds @ 80-85% (8:00 Time Cap)
15 Deadlifts (155/105)
20 abmat sit ups
200m run

Straight into…

3 rounds @ 80-85% (8:00 Time Cap)
30 walking lunges (unloaded)
15 strict knees to elbows
200m run

OPEN (RX+):
15 DL (185/135) + 15 GHD sit ups + 200m run

30 SA OH walking lunge (35/50#) + 15 strict knees to elbows + 200m run

CC: Pacer/SUSTAIN
GOAL: complete each section in 7-8:00
DL weight should be on lighter side today, with 1-2 sets for each round
Aromas (BUILD) (Time)
For time (18:00 total time cap)
3 rounds @ 80-85%
15 Deadlifts (115/85)
20 abmat sit ups
200m run

straight into…

3 rounds @ 80-85%
30 walking lunges (unloaded)
15 hollow rocks
200m run

Cool Down/Stretch
55-60:00] Half Kneeling hamstring stretch 1:00/side
Cat/Cow flow 1:00

First Timer’s PREP
Metcon (3 Rounds for reps)
3 rounds – each for time
300m row
7 sandbag -or- D-Ball clean to shoulder (Heavy)
20m belly carry
20 fat rope jump ropes

rest 2:00 between rounds