CrossFit WOD, August 8, 2018

Hot Sauce

Warm-up
Row 400m
2 rounds
10 PVC Goodmornings
3 burpees
5 air squats

Mobility
3:00 Foam Roll athlete choice

Weightlifting
Deadlift (1RM)

Metcon
Step over if even slightest chance of landing on rower
Hot Sauce (4 Rounds for reps)
3:00 AMRAP
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

3:00 AMRAP18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

3:00 AMRAP
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

3:00 AMRAP
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.