CrossFit WOD, December 11, 2021

December 12, 2022
CrossFit WOD, December 11, 2021



AMRAP 6:00 or 2 rounds whichever is faster
10 Bend and Bow
:30sec HS Hold
10 Deep Lunge Mountain Climbers
10 Glute Bridges
10 Lateral Jump Over Bar
5 Burpee High Jump

Specific Prep

20-30s HS hold -or- plank hold
1 wall walk + 4-6 weight shifts/shoulder taps -or- inchworm to plank shoulder taps
20-30s headstand hold – emphasizing the "triangle position of head and hands
- start with some abmats for newer to the skill
- for those not getting upside down practice the pike push up position hold (no box just fee on floor)
3-5 kipping HPSU -or- 3-5 push ups

Power Clean
3 segmented DL w/ 1s pause at each position
3 clean high pulls
3 muscle clean
3 power cleans
Build to workout weight



Fellowship (Time)

For Time (25:00 TIME CAP)
w/Partner alternating full rounds
Power Cleans 135/95#
Handstand Push-Ups
Directly into..
Power Cleans 155/105#
Handstand Push-Ups

Open/RX+: 155/105# then 185/125#
Time Domain: 20:00-22:00

This workout is a fun workout and we are sticking with the leapfrog theme. The way this workout works is that partner 1 will do the round of 3-9-15-9-3 and partner 2 will do the rounds of 6-12-12-6 on the first ladder then on ladder 2, partner 2 will do the 3-9-15-9-3 and partner 1 will do the 6-12-12-6 rep scheme. Goal for this workout is to have each segment done in under 10 minutes and the combined time in under 18. We have put a 25:00 Cap on the workout with that expectation.

Fellowship (BUILD) (Time)

For Time w/Partner
Alternating full rounds
Hang Power Cleans 75/55#
Directly into..
Hang Power Cleans 95/65#

Cool Down/Stretch

10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

EXTRA Competitor WOD

Metcon (Weight)

3 Sets, For Quality
10/10 Dual DB Single Leg RDL
10/10 Single Arm Z-Press

Metcon (Time)

3 Rounds
8 Behind the Neck Strict Press
1:00 Weighted Plank
10-12 Glute Ham Raises
1:00 Sorenson Hold

High Hang High Pull + High Hang Snatch (2.2 x 5 sets; rest 2:00)

Deadlift (10 TnG reps x 4 Sets; every 2:30)

All sets @ 55-65%

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