Tuesday, August 9th 2022

9. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2min Machine

-10/10 single arm banded rows

-10 Pause ring rows*

-6 Slam balls

*Pause 2 seconds with chest to rings

B. Mobility

Child’s pose

60 seconds

-Focus on connecting breathing:

Inhale = contract

Exhale = Relax and go deeper in the stretch

C. Specific Metcon Prep

-7 hang clean pull

-7 Rack deliveries

-7 Hi hang power cleans

-7 hang power cleans

Gymnastics

A: Metcon (No Measure)

5 sets

12 Feet elevated body row

Rest 20 seconds

Max rep strict chin ups

Rest 20 seconds

12 Slam balls 30/20lbs

Rest 2 minutes
TC: 24 min

Score: Chin Up Reps

Scaling Options

Beginner

6-10 Body row

Rest 20 seconds

Max rep banded Supinated Lat Pulldown

Rest 20 seconds

8 slam balls

Intermediate

6-10 Feet elevated body row

Rest 20 seconds

Max rep banded strict chin ups

Rest 20 seconds

10 slam balls

Perform

N/A

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

8 Hang Power Clean 115/75lbs

50 Double-unders
KG: 50/35 KG

TC: 8 min

Score: Rounds and Reps

Scaling Options

Beginner

8 Hang Power Clean @ 45/35 lbs

30 Single unders

Intermediate

8 Hang Power Clean @75/55 lbs

50 Single unders or 30 Double Unders

Perform

As Written

Extra Accessory

Metcon (Weight)

Pendlay rows

3 x 10

Rest 60 seconds
– Explode up

– Control the eccentric phase

()

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