CrossFit WOD, December 7, 2021

December 12, 2022
CrossFit WOD, December 7, 2021



2 Rounds
200m Run
10 Bootstrap Squats
10 Alternating Lunges
10 Alt V-Ups
6 Scap Pull-Ups + 6 Strict Knee Raises
8 Ring Rows



Weighted Pull-ups ((strict) Take 10:00 to hit 1RM )

Strict Pull Up (AMRAP 1:00 + Rest 1:00 x 5 sets)

Choose a pull up variation that allows for at least 6-10 reps in 1:00
OPTIONS: banded strict, Ring Row w/ feet elevated, or ring row w/ feet on ground


Primer Round:
200m run
10 air squats
5 toes to bar
10 air squats



My Precious (Time)

2 Rounds for Time: (22:00 CAP)
400m Run
15/10 Strict Pull-Ups
30 Air Squats
400m Run
20 Toes to Bar
30 Air Squats

Open/RX+: 20/15 Strict Pull Ups
Time Per Round = 6:15-10:00
Total Time: 13:00-20:00
Today, we are hitting some bodyweight focused conditioning work with the emphasis being pretty evenly spread across the workout. The runs should be smooth and steady at 85% or 5k pace for the day, the gymnastics work should be broken up in quick short bites with short rest for those that typically struggle here and for those that are good with pull-ups and toe to bar we want to see going for as big of sets as possible.

My Precious (BUILD) (Time)

2 Rounds for Time: (22:00 CAP)
200m Run
20 Ring Rows
30 Air Squats
200m Run
20 Abmat Sit-Ups
30 Air Squats

Cool Down/Stretch

2 Rounds
Right Leg / then Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work

Metcon (Weight)

2-3 Sets, For Quality
10 Chest Supported Trap 3 Raise
15 Straight Arm Banded Lat Pull-Downs
5/5 Bulgarian Split Squat @31X1

EXTRA Competitor WOD

Metcon (Time)

5 Rounds
20/16 Calorie Row
20 GHD Sit-ups
20 Sumo Deadlift High Pulls 115/75#

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