CrossFit WOD, August 4, 2022

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testing_admin
December 12, 2022
CrossFit WOD, August 4, 2022

8.4.2022



Warm-up

[3-10:00]

7:00 at warm up pace
10 PVC pass throughs
10 PVC OHS
5/5 Thoracic rotations
10 reverse lunges

Skill Work

[10-20:00]

Sotts Press (3 sets x 6-12 reps)

keep weight light to start; rest as needed

Metcon

[25-55:00]

Carson (4 Rounds for reps)

EMOM 30:00
1: Bike for cals @ MODERATE pace
2: 10-16 Alt. Single Arm Russian Kettlebell swing (35/25)
3: 10-16 Box Jumps w/ step down (24/20")
4: 10-16 Ball Slams (lighter weight - speed focus)
CC: SUSTAIN
Keep loads light today and just move. Try to keep each round's reps the same and allow for a nice 10-15s rest/transition between each minute.

Carson First Timer Version (4 Rounds for reps)

EMOM 30:00
1: Ski for cals @ MODERATE pace
2: 5-7 KB snatch per arm (keep loading so you can perform these w/o crushing forearms)
3: 10-16 Box Jumps w/ step down (24/20")
4: Sled push 30m - Heavy

Carson (BUILD) (4 Rounds for reps)

EMOM 30:00
1: Bike for cals @ MODERATE pace
2: 10-16 Russian Kettlebell swing (35/25)
3: 10-16 Alt. Box Step Ups (24/20")
4: 10-16 Ball Slams (lighter weight - speed focus)

Cool Down/Stretch

[50-60:00]

2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

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