CrossFit WOD, December 29, 2021

December 12, 2022
CrossFit WOD, December 29, 2021



10:00 AMRAP
:60sec Row
:30sec Jump Rope
8 Rolling Push-Ups
:15sec Dead-Hang + :15sec Active Hang
8 Bar Kip Swings

Skill Work

Bar Muscle-Up Progressions
-Banded Bar Muscle-Ups
-Box/Jumping Bar Muscle-Ups

-We want to spend some time here working through some progressions that can help athletes today progress in the bar muscle-up. The burpee bar muscle up is nice because it is essentially practicing one at a time and can have athletes focus on the jump into the kip swing.



Denali (3 Rounds for reps)

3 Sets, Each for Time (TIME CAP 25:00 – 3-5:00/round)
8 Burpee Chest to Bar Pull-Ups
72 Double Unders
24/18 Cal Row
R: 4:00 b/s
Open/RX+: Burpee Muscle Ups

Goal: 3:00-5:00/Round, 17:00-23:00 Running Time
Time Cap: 25:00

The focus for the workout today is on building intensity over the course of the sets. The Burpee Bar Muscle-Ups should be controlled and smooth and then the double unders will start to increase the heart rate and breathing a bit here, then finally finishing things off with a full sprint on the rower!

Denali Build (3 Rounds for reps)

3 Sets, Each for Time
8 Burpee Jumping Pull-Ups
96 Single Unders
20/16 Cal Row
REST 4:00 b/s

Cool Down/Stretch

2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Accessory Work

Metcon (Weight)

5 Sets
5 Weighted Strict Pull-Ups
10 Strict Banded Chest to Bar
15 Dual DB Bicep Curls
R: as needed
Load: Choice

EXTRA Competitor WOD

Metcon (5 Rounds for reps)

5 Sets, Each for Time
15 Strict Handstand Push-Ups
100ft Sled Push *moderate
15 Overhead Squats 115/75#
R: 2:00

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP
20 GHD Sit-Ups
20/15 Cal Ski Erg
20 Chest to Bar Pull-Ups
10 Burpee Box Jump Overs 24/20’’

Back Squat (@10X1; 10,10,8,6,4; rest as needed)

Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%

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