CrossFit WOD, August 16, 2022

CrossFit WOD, August 16, 2022

8/16/22

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-Ups

1 Set:
Max Unbroken Strict Pull-Ups

Scaled Red band

Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds

– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

– Run: Should be completed in 2:15 or less.

– With rest built in, the goal is to find an aggressive pace for each of the three rounds.  

– While we want to be aggressive, we still want to balance the speed across the row and the run. 

– Treat the whole workout like you’re completing 1000 meter rowing sprints. Try to maintain the same pace.

– try to put an equally effort into both movements

– Score: Total time including rest. 

Scaling Options
– 24/18 Cal Bike
– 400m Ski
– 30 x 10m Shuttle Run 

Gymnastics
Metcon (Time)
ADV RX
40 Mat Lenghts for time

RX
For Time:
30 Devils Press 50/35

Scaled
30 Devils Press 35/20

jumbowp

jumbowp

RECENT POSTS