August 7, 2024
0 minute read
Tucker Kistner

CrossFit WOD, August 8, 2024

CrossFit – Thu, Aug 8

Warm-up

General Flow 0:20 each

Tall plank
Downward dog
Tall plank
Scorpions
Plank shoulder taps
Plank toe taps
Spidermans
Up down planks
Negative push ups
Hollow body hold
Push ups from knees
Sit ups
Push ups

Specific Warm-up

TTB

:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification

Row

:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split

Primer

3 Toes to Bar
100/90m Row
3 Push-ups
100/90m Row

Metcon

Connect The Dots (Time)

10-9-8-7-6-5-4-3-2-1 Toes to Bar

200/180 Meter Row

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Directly Into…

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20-18-16-14-12-10-8-6-4-2 Push-ups

200/180 Meter Row

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Time Cap: 35 Minutes

Rx+ (CF Games Open version)

20-18-16-14-12-10-8-6-4-2 Toes to Bar

200/180 Meter Row

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Directly Into…

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10-8-6-4-2 Wall Walks

200/180 Meter Row

Accessory

Cardio (Checkmark)

5 Sets

200m Sprint

Rest 30s

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