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WOD

CrossFit WOD, January 13, 2022

By January 12, 2022No Comments

1.13.2022

Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row
10m Quadruped Crawl
10m Reverse Quadruped Crawl
:30sec KB Dead-Bug
10 Plank Bird-Dogs

Specific Prep
[15:00-20:00] Go over jumping over erg
– Seat placement
– tucking feet up
+
Practice round
4 burpees over erg
5/4 calories row
5-10 double unders

Metcon
[20:00-50:00]
Breakdance Fighting (2 Rounds for reps)
Every 2:30 for 12 Sets
6 Burpee Over Rower
12/9 Cal Row
20 double Unders

Open/RX+: 15/12 Cal Row / 30 double unders

CC: PUSH/THRESHOLD
GOAL is to keep work in that 2:00 (+/- 10s) for all rounds
Today, we are working into a fun little conditioning focused triplet targeting that threshold pace. Our working time for these intervals should be in the range of around 90sec with 60sec of rest before hitting the next segment. Burpees over the rower should be speedy, while the row should be steady before finishing with a fast set on jump rope

SCORING: Record your fastest and slowest Rounds.

Breakdance Fighting (BUILD) (2 Rounds for reps)
Every 2:30 x 12 Sets
4 Burpees
12/9 Cal Row
45 Single Unders

Finisher
[50:00-60:00] 4 Rounds
10 Hollow Rocks
20 Mountain Climbers
– Max Unbroken L-Sit
*Tuck L-Sit if Needed
R: as needed b/s

Cool Down/Stretch
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

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