CrossFit WOD, December 27, 2021

December 12, 2022
CrossFit WOD, December 27, 2021



8:00 AMRAP
200m Run
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climber
10 Hollow Rocks
10 Alt V-Ups
20 Glute Bridges

Skill Work

10-15s active hang
5 strict knee raise w/ controlled lower
5 kip swings
5 kipping Knees to Elbows
5 kipping staright leg raise
3-5 Toes to Bar / Hanging Knee raise



Maclear's Beacon (Time)

5 Rounds for Time (30:00 CAP)
400m Run
30 Wall Balls 20/14#
15 Toe to Bar

Open/RX+: 20 Toes to Bar

Goal: 18:00-25:00
Today’s workout is a classic CrossFit triplet with the focus on pacing strategy and learning how to tackle a piece that challenges athletes to know when to push the pace. For those that are really solid on the toe to bar, we may see them want to push the run a little harder, then break up the wall balls with quick sets of 10, before an unbroken set of toe to bar. Every break on toe to bar is roughly 10-15sec and every break on wall balls should be under 10 seconds, so knowing where to break is key here. Also slowing down the row just a bit to stay unbroken on the wall balls and toe to bar may be the best bet for our more proficient athletes today. Choose a strategy and try to stick to it today.

Maclear's Beacon Build (Time)

5 Rounds for Time
400m Row
30 Wall Balls 14/10#
20 V- Ups

Cool Down/Stretch

1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll

Accessory Work

Metcon (Weight)

3 Sets, For Quality
30sec Weighted Wall Sit
10 Reverse Nordic Curls
30sec Weighted Plank
R: as needed b/s

EXTRA Competitor WOD

Clean Pull + High Hang Squat Clean + Low Hang Squat Clean + 2 Split Jerk (*start @ 60% of 1RM Clean and Jerk and hit a heavy)

Every 3:00 for 5 sets

Front Squat (8:00 EMOM x 3 reps All sets @ 70% for Speed)

Metcon (50 Rounds for reps)

5 Sets, For Quality
2-4 Strict Muscle-Ups + 3-5 Kipping Ring Muscle-Ups
100ft Sandbag Carry 75/50#
50ft Handstand Walk
100ft Dual KB OH Carry (53/35)
R: as needed b/s

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