CrossFit WOD, December 9, 2021

December 12, 2022
CrossFit WOD, December 9, 2021



Every 3:00 minutes x 3 sets:
90sec Row
10 Goblet Squats
Alt Movements, Each Round
:20-30sec Table-Top Bird-Dog
:20-30sec Weighted Dead-Bug

Specific Prep

With Empty Bar – coach led
Back squat x 1 rep w/ 10s pause at bottom
Rest 30s
Back Squat @31X2 x 3 reps
Rest 30s
Back Squat @10X1 5 reps
Build to working weight for squats



Back Squat (@20X1; 3 Reps; Every 2:00 x 4 sets)

*All sets @ 70%
*Focus on speed and body position

Back Squat (@3011; 5 Reps; Every 2:00 x 4 sets)

*All sets @ moderate weight
*Focus on speed and body position

Specific Prep

Demo and practice the 2-for-1 burpees
5/5 box step overs (no weight) (focus on full foot on box and driving though mid foot)
5/5 box step overs w/ workout load



Gandalf (AMRAP - Rounds and Reps)

12:00 AMRAP
12/10 Cal Row
10 Dual DB Step-Ups 24/20'' (35/25#)
8 "2 for 1" Burpees

Open/RX+: Same as Fitness

For the amrap today we want to focus on staying steady and working at consistent pacing across. Do not come out too hot on the rower as that is a trap. Work on staying smooth, then going right into the step-ups and creating a quality tight position through the hips. The 2 for 1 burpees are a fun little practice here, working on extra pressing strength, while also slowing the overall workout down a bit.

Cool Down/Stretch

A LONGER mobility session today!
2min Foam Roll Lats and upper back
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

We are hitting some full body mobility work today to help reduce stress on the lower back, hips, and shoulders before moving into the tester workout tomorrow.

Accessory Work

Metcon (Weight)

2-3 Sets
10-12 DB Pull-Overs
:20/:20 Single Arm Ring Plank

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