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WOD

CrossFit WOD, January 10, 2022

By January 9, 2022No Comments

1.10.2022

Warm-up
[3:00-12:00]
8:00 AMRAP
12 Alternating Step-Ups
10 Goblet Cossack Squats
6/6 SL SA Crossbody RDL
6 Yoga Push-Ups
6/6 Single Arm Push Press
:20sec HS Hold -or- Plank Hold

Specific Prep
[12:00-20:00] 8 minutes to build to working weight for Front Squats
Example build:
7x 50%, 7x 60%, 6x 70%, 5x 80%, 5x 85%; rest ~ 60-90s b/t

Weightlifting
[20:00-33:00]
Front Squat (@10X1; 5 reps x 5 sets; Every 2:30 )
All sets @ 90% of 5RM Front Squat
Front Squat (@20X1; 5 reps x 5 sets; Every 2:30 )
All sets @ 80-90% of 5RM Front Squat
Based on how last week felt for the 2×5 @ 90%; adjust accordingly this week for tough but manageable 5 sets
Front Squat (@2012; 5 reps x 5 sets; Every 2:30 )
Use a moderately tough weight for all 5 sets
Use last week’s 5RM as a barometer for this week.

Specific Prep
[33:00-45:00] Prep Pistols
3/3 reverse lunges
3/3 box step downs (lateral) – 1st progression (& BUILD RX)
3/3 pistols on box – 2nd progression
3/3 pistols

Prep HSPU
5 DB Strict Press (can use DB from warm up or workout weights)
5 DB Push Press (BUILD RX)
3-5 Pike Push Up – 1st progressions
– Remember to create triangle w/ hands/head just like a HSPU
– Tougher variation of this w/ feet or knees on box or bench – same movement
1-2 kick up to handstand and hold for 5-10s w/ controlled lower
1-2 strict HSPU to 1 (or 2 MAX) abmat(s) – 2nd Progression
3-5 kipping HSPU (workout variation)

Prep DB Devil’s Press
3 Dual DB DL
3 Dual DB Russian Swing
3 Dual DB Snatch (from Floor)
1-2 Devil’s Press

Quick Review of
Box Jump Overs and Dual DB Alt. Reverse Lunges

Metcon
[45:00-57:00]
Not An Ambi-Turner (AMRAP – Rounds and Reps)
12:00 AMRAP
8 Devils Press 35/25#
12 Alternating Pistols
16 Box Jump Overs 24/20”
12 Dual DB Alternating Lunges 35/25#
8 Handstand Push-Ups

Open/RX+: 50/35#, Strict HSPU

CC: GRIND
Goal: 3+ Rounds
The goal with this workout is muscular overload and stamina. There is a heavy emphasis on the legs, but we haven’t forgotten about adding in a little challenge to the overhead press here with the combo of devils press and handstand push-ups. Coming back around on set 2 will create a big challenge going straight from handstand push ups right into the devil’s press.
Not An Ambi-Turner (BUILD) (AMRAP – Rounds and Reps)
12:00 AMRAP
8 Burpees
6/6 Pistol Box Step-Downs *low box
16 Box Step Overs
12 Dual DB Alternating Lunges 25/15#
8 DB Push Press 25/15#

Cool Down/Stretch
[after class time] 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 (Time)
4 Sets, For Quality
12 Ring Hamstring Curls
8/8 Single Leg Weighted Hip Extensions
:20/:20 Side Plank

Extra Open Prep
Squat Snatch ((pausing) 3-3-3-2-2-1-1-1; rest as needed)
*pause 2sec 2" off floor

3 Reps @ 70-75% x 3 Sets
2 Reps @ 75-80% x 2 Sets
1 Rep @ 82-85% x 3 Sets

Snatch Grip Push Press + Snatch Balance (6 sets; rest as needed)
3+2 @ 75% of Snatch x 1 Sets
2+2 @ 80% of Snatch x 2 Sets
2+1 @ 85%+ of Snatch x 3 Sets
Handstand Walk (Every 90s x 6 Sets 50-75′ )
Metcon (2 Rounds for reps)
Conditioning EMOM

10:00 EMOM
Min 1: 12/10 Cal Row
Min 2: 12/9 Cal Bike

10:00 EMOM
Min 1: 16/13 Cal Row
Min 2: 15/11 Cal Bike

10:00 EMOM
Min 1: 20/16 Cal Row
Min 2: 18/13 Cal Bike

Modify cals to make first EMOM sustainable and some rest time, second round a bit harder, and third round a real push

SCORING is
Round 1 = total row cals over all 3 sets
Round 2 = total bike cals over all 3 sets

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