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WOD

CrossFit WOD, January 12, 2022

By January 11, 2022No Comments

1.12.2022

Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Bike
5 No Dip Muscle Clean and Press (Empty Barbell)
5 Dual DB Squat Cleans
5 Tall Box Jumps
:20-:30 Handstand Hold (Wall Supported)

Specific Prep
[15:00-20:00] w/ empty bar:
5 front squats
5 muscle clean
3 press + 3 Push press + 3 Jerks
+
Build to opening weights for complex in 1-2 sets

Weightlifting
[20:00-32:00]
Power Clean + Hang Squat Clean + Front Squat + Jerk (1.1.1.2; Every 2:00 x 6 sets; build)
*start @ 60-65% and build to a heavy for the day
Segmented Clean DL + Low Hang Power Clean + Hang Power Clean + Front Squat + Push Press (1.1.1.1.2; Every 2:00 x 6 sets)
Keep weight light to moderate building as form allows

Specific Prep
[32:00-40:00] Quick demo / walk through of WW points of performance
+
Get weights set for workout
+
1 round:
2 Wall Walks
4 Hang Power Cleans
4 Shoulder to Overhead
5/4 Calorie bike
10 Wall Ball Shots

Metcon
[40:00-56:00]
Mugatu (4 Rounds for reps)
16:00 EMOM
Min 1: 3-5 Wall Walks
Min 2: 7 Hang Power Cleans + 7 S2OH (95/65#)
Min 3: 12/9 Cal Bike
min 4: 15-25 Wall Balls 20/14#

Open/RX+: 135/95#, 15/11 Cal Bike

CC: SUSTAIN/PACER
This little piece here will definitely create a challenge. We are working on tapping into a few different systems here while also challenging a little pacing strategy. We are allowing two components to be in a volume range and two components to be static in volume. The wall walks and wall balls could really push things up a notch if you choose the high end of the range and the barbell cycling plus bike effort will get the heart rate up there leading into these two movements. Goal should be to finish each movement with 10-15sec to spare. For the barbell complex we are expecting a little bit more rest, however the heart rate should spike a bit more here.
Mugatu (BUILD) (4 Rounds for reps)
16:00 EMOM
Min 1: 1-3 Wall Walks -or- Inchworm + push up
Min 2: 7 Hang Power Cleans + 7 S2OH (45/35)
Min 3: 10/7 Cal Bike
min 4: 12-15 Wall Balls 14/10#

Cool Down/Stretch
[56:00-60:00] 1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight

Accessory Work
Metcon (Weight)
2 Sets, for Load
50ft Overhead Lunge
50ft Front Rack Lunge
50ft Back Rack Lunge
R: 3:00 b/s
Add loads from the overhead lunge to the front rack lunge to the back rack lunge.

Extra Open Prep
Back Squat (4 Sets x 3 Reps @ 80%; Rest as needed)
HSPU negatives ((5s lower) 4 Sets x 5 reps; rest as needed )
Strict HSPU (5 rounds x Unbroken set; rest 30s)
Each set should be 80% of max unbroken set. So, if you can do 10 reps unbroken, then each working set should be 8 reps
Ring Push Ups (5 sets x max reps; rest 2:00)
Metcon (3 Rounds for reps)
4 Sets x 12 Tate Press
4 Sets x 12 Bent Over Rows
4 Sets x 12 Dual DB Bicep Curls

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