CrossFit WOD, January 29, 2022

December 12, 2022
CrossFit WOD, January 29, 2022



8:00 AMRAP
:30sec Jump Rope
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the Worlds
10 Russian Baby Makers
:20sec Reverse Plank

Specific Prep

30 Double Unders
3 Hang to High Pull
3 Hang Muscle Snatch
3 Overhead Squats
6-8 Kip Swings
:10sec Ring Support Hold
:10sec Bottom Support Hold

***Add Weight***

30 Double Unders
3 Hang Power Snatch
3 Snatch Balance
3 Hang Squat Snatch
3-5 Ring Muscle Up Kip Swings or Bar Kip Swings
1-2 Muscle-Up to Catch or 2-4 Kipping Pull-Ups
5 Push-Ups



Foxcatcher (AMRAP - Rounds and Reps)

25:00 AMRAP (Teams of 3)
180 Double Unders
120 Hang Squat Snatch 75/55#
90 Pull-Ups

*Partitioned in Teams of 3 for Max Reps - split up and partitioned any way you choose

Open/RX+: 240 Double Unders, 95/65#, Ring Muscle Ups
We are tackling a fun workout here for teams of 3. The idea is to work through the workout as quickly as possible and partition the workout between the 3 partners anyway you want to. We will see the double unders go fast, move into the Hang Squat Snatch with a focus on keeping sets to about 10 at a time, and then chipping away at those ring muscle-ups.

Cool Down/Stretch

1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Foxcatcher (BUILD) (AMRAP - Rounds and Reps)

25:00 AMRAP (Teams of 3)
300 Single Unders
150 Hang Power Snatch 45/35#
120 Ring Rows

*Partitioned in Teams of 3 for Max Reps

Accessory Work

3 Sets, For Quality
Max Stationary Bar Strict Dips @3211
R: 30sec
6-8 Supinated Pull-Ups (Chin Ups)
R: 30sec
:10-15sec Pause Overhead Squat (choice on load)
R: 30sec

EXTRA Competitor WOD

Clean and Jerk (8 Sets x 1 Rep; Every 90sec )

Build from 85% +; Work to heavy single.
Looking for no misses throughout the 8 reps

Front Squat (EMOM 5:00; 3 reps @ 60% of 1RM)

REST 1:00 before moving to Part C

Front Squat (EMOM 4:00: 2 reps @ 70% of 1rm)

REST 1:00 before moving to Part D

Front Squat (EMOM 3:00; 1 rep @ 80%+)

Build each minute from 80%

Metcon (Time)

6 Rounds For Time
400m Run
12 Box Jumps 30/24"
8 Power Cleans 185/125#

Metcon (Time)

3 Sets, For Quality
20 Dual DB Box Step-Overs (50/35#s)
R: 60sec
100ft SA OH Walking Lunge 50/35# (switch @ 50ft)
R: 60sec

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