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WOD

CrossFit WOD, August 3, 2022

By August 2, 2022No Comments

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