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WOD

CrossFit WOD, January 14, 2022

By January 13, 2022July 1st, 2022No Comments

1.14.2022

Warm-up
[3:00-20:00]
8:00 AMRAP
6 Inchworm Push-Ups
:30/:30 Pallof Press Hold
8/8 Staggered Stance Barbell Good-Mornings
10 Alt Dead-Bugs w/3sec pause at ext.
10 Alt Bird-Dog w/3sec pause at ext.
+
[13:00-20:00] Build to First set weight for Deadlifts

Weightlifting
[20:00-35:00]
Deadlift (5-3-1-1-1; In a 15:00 Window; rest as needed b/t)
5 Reps @ 75% x 1 Set
3 Reps @ 80% x 1 Set
1 Rep @ 85% x 3 Sets
Deadlift (9-7-5-5-5; In a 15:00 Window; rest as needed b/t)
Build each set for a tough set of 5 reps

Specific Prep
[35:00-42:00] 10 Bar Kip Swings
5 Strict Pull-Ups
5 Strict Knee Raises
3 Hang Snatch High Pull w/ empty bar
3 Hang Power Snatch w/ empty bar
+
Add weight to first weight for workout:
5 Bar Kip Swings
3 Kipping Pull-Ups
3 Kipping Knee Raises
3 Snatch High Pull w/ first weight, from floor
3 Hang Power Snatch w/ first weight, from floor
+
Add weight to second weight for workout:
5 Bar Kip Swings
3 Kipping CTB Pull-Ups
3 Kipping Toes to Bar
3 Snatch High Pull w/ second weight, from floor
3 Hang Power Snatch w/ second weight, from floor

Metcon
[42:00-58:00]
The Black Lung (2 Rounds for reps)
The Black Lung
0:00-8:00
For Time
15-12-9
Power Snatch 75/55#
Pull Ups

8:00-16:00
For Time:
15-12-9
Power Snatch 95/65#
Toe to Bar

Open/RX+: (95/65#) / Chest to Bar AND (115/75#)

CC: PUSH/THRESHOLD
Time Domain: 4:00-7:00 for both sections
We are building off the style of workout we did last Tuesday. We are combing the chest to bar pull-ups and toe to bar again in a workout to help practice both movement and build volume in a fashion we expect to see in the Open. Focus is speed and cycling of both the barbell and the gymnastics movements.
This workout is essentially two quick sprint workouts. It will definitely bring the fire and get that blood pumping.
The Black Lung (BUILD) (2 Rounds for reps)
For Time (0:00 to 8:00)
15-12-9
Hang Power Snatch 45/35#
Ring Rows

For Time (8:00 to 16:00)
15-12-9
Hang Power Snatch 55/45#
Hanging Knee Raises

Sub Kettle bell Swings if cycling Hang Power Snatches is not quite there yet for you

Cool Down/Stretch
[After class] 1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll

Accessory Work
Metcon (5 Rounds for reps)
3-5 Sets, For Quality
100ft Sandbag Carry
:30sec Handstand Hold
-Max Chin Over Bar Hold

For scoring, just record your time for each chin over the bar hold

Extra Open Prep
Overhead Squat (EMOM 5 minutes x 3 reps @ 60% )
REST 1 Minute before PART B
Overhead Squat (EMOM 4 minutes x 2 reps @ 65% of 1rm)
REST 1 Minute before PART C
Overhead Squat (EMOM 3 minutes x 1 rep @ 70%+)
*Increase each set on the last EMOM
Metcon
40:00 EMOM
Min 1: 15/12 Cal Row
Min 2: 15 GHD Sit-Ups
Min 3: 15/11 Cal Bike
Min 4: 10 Dual DB Step-Overs 24/20’’ / 50/35#