CrossFit WOD, August 8, 2023 | CrossFit Alabaster

CrossFit – Tue, Aug 8

Warm-Up

GENERAL WARM-UP

2 ROUNDS

:15 Single Unders

:15 Jumping Groiners

:15 Air Squats

:15 Tuck Hold

Into…

SPECIFIC WARM-UP

2 ROUNDS

:20 Double Under Practice

5 Clean Deadlift

5 High Hang High Pull

5 Hang Muscle Clean

5 Front Squats

Strength – Performance

Squat Clean (1.) Squat Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×2 (110%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Strength – Fitness

Power Clean (1.) Power Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×2 (110%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout – Performance

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES*

1 Squat Clean (85% of 1RM C&J)

35 Double Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

Workout – Fitness

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES*

1 Power Clean (80% of 1RM C&J)**

50 Single Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

**Option Deep Power.

(Score is Lowest Rounds + Reps)

Optional Cool Down

EMOM x 8 MINUTES

MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises

MIN 2 – :50 Quad Foam Roll

(No Measure)