August 29, 2023

August 28, 2023
Daily WOD

CrossFit – Tue, Aug 29

Warm-up

A. General

3 rounds

30-50 single unders (sprinkle in DU)

3 Inchworm push ups

3 Ring rows/ Body rows

B. Activation

10-20 seconds Hollow body hold with band

3-6 Leg raises to band

https://youtu.be/sBO8SuysFIo

C. Specific Metcon Prep

-7 hang muscle cleans

-7 Rack deliveries

-7 Hi hang power cleans

-7 hang power cleans

Gymnastics
Gymnastics (Checkmark)

5-10 sets

1-3 Pullovers

TC: 15 minutes

Score: Checkmark

Scaling options

Beginner:

Assisted with box or partners

or

Body rows @ as horizontal as possible

Intermediate

Assisted with box/ Partner

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

8 Hang Power Clean 115/75 lbs

8 Front rack lunge steps 115/75 lbs

50 Double-unders

Score: Rounds & Reps

KG: 50/35

Scaling options

Beginner:

8 Hang power clean @ 45/35lbs

8 Front rack lunge steps/body weight

30-50 single-unders

Intermediate

8 Hang Power Clean @ 95/65 lbs

8 front rack lunge steps @ 95/65 lbs

30-50 Double-unders

Perform

8 Hang Power Clean @115/75

50 Double-unders

Extra Accessory
Upper Body (Weight)

Pendlay rows

3 x 10reps

Rest 60 seconds

– Explode up

– Control the eccentric phase