CrossFit WOD, August 10, 2022

by | Aug 8, 2022 | WOD

Wednesday, August 10th 2022

Warm-up
A. General
30 second machine @ easy
5 Pause air squats
25’ duck walk
5 Pause air squats
30 second machine @ hard

B. Mobility
90/90 hip rotations
12 rotations (6/6)

C. Activation
2 sets
10 Banded knee external rotations:
8/8 single leg glute bridges
1 Back squat + 5 Sec hold + 1 Back squat @Ascending

Weightlifting
Front Squat (Weight)
1 x 4 @75%
1 x 3 @80%
1 x 2 @85%
1 x 4 @80%
1 x 3 @85%
1 x 2 @90%
Rest 2-3 minutes between sets

TC: 16 min
Score: Weight

Scaling Options
Beginner
5 x 4 @ RPE 7

Intermediate & Perform
As Written

Metcon
Metcon (Time)
For Time, partition as desired
100 Wallballs 20/14lbs
100 KB Swings 32/24kg

KG: 9/6 KG
TC: 14 min
Score: Time

Scaling Options
Beginner
60 Wallballs @14/10 lbs
60 RKBS @24/16

Intermediate
80 Wallballs @ 20/14lbs
80 KB Swings @24/16

Perform:
8 rounds
10 Wallballs @20/14
10 KB Swings @32/24 Kg
Rest 60 seconds after every 2 rounds

Extra Accessory
Metcon (Weight)
Poliquin step-ups
3 x 8/leg
Rest 60 seconds between sets