CrossFit WOD, December 8, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, December 8, 2021

12.8.2021



Warm-up

[3:00-10:00]
6:00 AMRAP
5 x Inchworm Push-Up + 4 Shoulder Taps
10 Barbell RDLs
5 "No Dip Muscle Cleans"
3 Tall Power Cleans

Specific Prep

[10:00-20:00]
3 Segmented DL w/ 2s pause at each position
3 clean high pulls
3 muscle clean
3 power cleans w/ 3s pause at catch
+
Build to working weight

Weightlifting

[20:00-30:00]

Power Clean (10:00 EMOM x 1 Rep )

All sets @70% of PC 1RM
We are working at 70% here for singles as it is ideal for building quality form, while also providing enough weight for feedback on that form.

Hang Power Clean (10:00 EMOM x 3 reps)

All sets at light/moderate loading to allow for PERFECT mechanics

Specific Prep

[30:00-35:00]
Starting with power clean weight (from EMOM) build to workout weight for deadlifts in 2-4 sets of 5-10 reps

Metcon

[35:00-50:00]

Goro (Time)

For Time
18-15-12-9-6-3
Deadlift 185/125#
6-5-4-3-2-1
Wall Walk
Open/RX+: 225/155#

CC: GRIND
Time Domain: 8:00-12:00
This is a re-test from the beginning of the cycle.

Goro Build (Time)

For Time
15-12-9-6-3
Deadlift 135/95#
5-4-3-2-1
Wall Walk
Sub for Wall Walks can be inchworm + push

Cool Down/Stretch

[50:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose

Accessory Work


Metcon (Weight)

2-3 Sets
10/10 Single Leg Barbell Hip Thrust
8/8 Side Plank Banded Rows
20 Weighted Russian Twists

EXTRA Competitor WOD


Back Squat (@23X1; 3 Sets x 3 Reps ; rest as needed)

All sets @ 75%
3s pause in bottom position

Metcon (Time)

For time:
40 Thrusters
40 Power Cleans
40 Shoulder to Overhead
40 Thrusters

Load: 95/65#

Metcon (3 Rounds for reps)

Air Bike
3 Sets
50/40 Cals
R: 2:00

40/31 Cals
R: 2:00

30/22 Cals
R: 4:00

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