CrossFit WOD, December 15, 2021

December 12, 2022
CrossFit WOD, December 15, 2021



7:00 AMRAP
6 DB Kang Squats
10 Goblet Cossack Squats
:20sec Tuck L-Hang
10 Hollow Rocks
10 Arch Rocks

Specific Prep

1 Empty Bar back Squat w/ 10s pause at bottom
Rest 30s
5 Empty bar back Squats @32X1
Rest 30s
3-4 sets of 3-5 reps; building to starting weight


Part A/B: [20:00-40:00]
REST [40:00-45:00]
Part C [45:00-46:00]

Back Squat (@10X1; build to 1RM)

Back Squat (@20X1; Build to a tough set of 3 reps)

Back Squat (ONE AMRAP set at 85% of 1RM/3RM)

REST at least 5 minutes before attmpting Part C.
Keep time between reps consistent, no more than 1-2 seconds between squats.



Ackrite (AMRAP - Reps)

AMRAP 6:00
Toes to Bar*

*Every 90s complete 12 Dual KB Front Rack Walking Lunges 45/25#

at 3-2-1 go, start with lunges

Open/RX+: 53/35
This workout will highly midline and shoulder stamina. Do not underestimate holding the kettlebells on the front rack. This will tax the shoulders as well as fatigue our core. Stay steady and strong on the toe to bar and manage the breaks from the bar with intent.
SCORE = total Toes To Bar reps completed

Ackrite (BUILD) (1 Rounds for reps)

Alt. Every 90s for 6:00
1: AMRAP Strict Knee Raises
2: AMRAP Goblet Reverse Lunges 35/25
Round 1 = total Strict KTE
Round 2 = total Goblet Lunges

Cool Down/Stretch

[after class]
1:00/1:00 Foam Roll Quads
1:00/1:00 Foam Roll Glutes (hip ext. rotated)
1:00/1:00 Single Leg Forward Fold
2:00 Saddle Pose

Accessory Work

Metcon (AMRAP - Rounds and Reps)

6:00 AMRAP
20 Alt V-Ups
10sec Hollow Hold
20 Russian Twists
10sec Hollow Hold
:20/:20 Side Plank

EXTRA Competitor WOD

Metcon (3 Rounds for reps)

Strict Handstand Push-Ups
3 Rounds
Unbroken Set @ 70% of Max Set
R: 1:00
Unbroken Set @ 50% of Max Set
R: 1:00
Max Unbroken Set
R: 3:00

Metcon (Time)

Run Progression
5 Sets, Continuous Work
200m Run @ mile pace
200m Jog
200m Run @ mile pace
200m Jog
400m Run @ mile pace
400m Jog

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