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WOD

CrossFit WOD, January 15, 2022

By January 14, 2022No Comments

1.15.2022

Warm-up
3:00-15:00]
4 Rounds
:20 On / :10 Off
Single or Double Unders
Plank Shoulder Taps
Air Squats
DB/KB Swings (light)

Weightlifting
[15:00-25:00]
Rear Elevated Split Squat (@20X1; 8/8 x 4 sets; every 2:00)
Broad Jump (3-5 reps x 4 sets; rest reaming time (in the 2:00))

Specific Prep
[25:00-30:00] 4/4 box step overs (no weight)
4/4 box step overs w/ workout weight
5 Push Ups
3/3 Single Arm Push press w/ workout weight

Metcon
[30:00-52:00]
A School for Ants (Time)
4 Rounds for Time (22:00 TIME CAP)
400m Run
12/10 Push-Ups
10 Dual DB Box Step-Overs 35/25#
8/8 Single Arm DB Push Press

*One partner starts on run, one partner starts on push-ups, partner cannot go on run until partner is back from run, and partner cannot start on DBs if other partner is on the DB

Open/RX+: Deficit DB Push-Ups, 50/35#

CC: PUSH/THRESHOLD
Time Domain: 15:00-20:00
SUB for run = 500m row / .6/.5 mi bike

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run, and one starts on the DB movements. If you never catch up to your partner, then you will be able to finish in the fastest time possible with no rest periods. However, it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner.

A School for Ants (BUILD) (Time)
4 Rounds for Time
400m Run
12/10 Push Ups to Box, bench, or bar
10 Single DB Box Step-Overs 35/25#
8/8 Single Arm DB Push Press
*One partner starts on run, one partner starts on push-ups, partner cannot go on run until partner is back from run, and partner cannot start on DBs if other partner is on the DB

Cool Down/Stretch
52:00-60:00] 60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
1min Prayer Stretch

Accessory Work
Metcon (Time)
4 Sets For Quality
:30sec Renegade Rows
10-12 Glute Ham Raises
:15/:15sec Copenhagen Plank
R: as needed b/s

Extra Open Prep
Squat Clean (16:00 EMOM x 1 rep)
min 1-8: 1 Rep @ 70-75%
min 8-16: 1 Rep @ 80%+
Push Press (5-5-5-5-5; Every 3:00)
Set 1 @ 70%
Set 2 @ 75%
Set 3 @ 75%
Set 4 @ 75%
Set 5 @ 80%
Metcon (3 Rounds for reps)
8:00 AMRAP
3/2 Legless Rope Climbs
75ft Handstand Walk
10/8 Cal Ski Erg

4:00 Rest

8:00 AMRAP
7 Ring Muscle-Ups
21 Wall Balls 30/20#
15/12 Standing Bike Erg

4:00 Rest

For Time:
8 Rope Climbs
50 Wall Balls 30/20#
15 Ring Muscle-Ups

Metcon (AMRAP – Reps)
1:00 AMRAP/1:00 Rest x 10 rounds
10/8 Cal Bike
Max Bar Facing Burpees

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