Wednesday, August 10th 2022

10. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

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)

https://youtu.be/dMsXx_Qqpj0

C. Activation

2 sets

10 Banded knee external rotations: https://youtu.be/y2ans2J-cfo

8/8 single leg glute bridges

1 Back squat + 5 Sec hold + 1 Back squat @Ascending

Weightlifting

A: Front Squat

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

B: 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

()

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