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WOD

CrossFit WOD, January 18, 2022

By January 17, 2022No Comments

1.18.2022

Warm-up
3:00-17:00]
12:00 EMOM
min 1: 15 Banded Good Mornings + 3-5 Inchworm Push-Ups
min 2: :20sec Passive Hang + :20sec Active Hang
min 3: 30sec Jump Rope Practice
min 4: 10 Kip Swings + 5 Strict Knee Raises

Specific Prep
[17:00-30:00]
Ring Muscle-Up Progression Video
-Support Hold (both top of dip and bottom of dip)
-Ring Row Muscle-Up Transitions
-Hollow Rock Ring Row Muscle-Up Drill
-Toenail Spot Muscle-Up
-The Kip Swing
-Spotted Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
*all progressions are in video

SOME STRUCTURE:
EMOM 8-12:00
1: 40-50s of Muscle up Progression practice
2: 30-40s double under practice

Metcon
[30:00-55:00]
Meaner than Evil (Time)
For Time: (25:00 CAP)
25 Pull-Ups
75 Double Unders
25 Handstand Push-ups
10 Deadlifts 275/185#
25 Toe to Bar
10 Deadlifts 275/185#
25 Handstand Push-Ups
75 Double Unders
25 Pull-Ups

Open/RX+:
For Time: (25:00 CAP)
15 Ring Muscle-Ups
90 Double Unders
30 Strict Handstand Push-ups
10 Deadlifts 315/205#, 143/93kg
30 Toe to Bar
10 Deadlifts 315/205#, 143/93kg
30 Strict Handstand Push-ups
90 Double Unders
15 Ring Muscle-Ups

CC: Sustained GRIND
Goal Time Domain: 18:00-25:00
We are now in week 3 of our Open Build Cycle and this workout is a great test chipper workout that has a heavy emphasis on gymnastics with the ring muscle-ups, handstand push-ups, and toe to bar. The volume on these movements is high, so monitor that and pace yourself through the workout.
Meaner Than Evil (BUILD) (Time)
For Time: (25:00 CAP)
30 Ring Rows
90 Single Unders
30 Dual DB Strict Press 25/15#
30 Russian KBS 53/35#
45 Abmat Sit-Ups
30 Russian KBS 53/35#
30 Dual DB Strict Press 25/15#
90 Single Unders
30 Ring Rows

Cool Down/Stretch
Mobility [55:00-60:00] 1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Accessory Work
Metcon (Time)
3 Sets
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives
-Max Effort Chin Over Bar Hold
8-10 Dual DB Zottman Curls
2-4 Dragon Flags

Extra Open Prep
3 Position Clean (1.1.1 x 5 sets; rest 90s)
Clean + Hang Clean + High Hang Clean

1+1+1 @ 75% x 2 Sets
1+1+1 @ 80%+ x 3 Sets
Metcon (3 Rounds for reps)
Clean & Jerk (135/95) :20sec AMRAP + 40sec Rest x 3 Sets; R: 2:00

Clean and Jerk (185/125#) :20sec AMRAP + 40sec Rest x 3 Sets; R: 2:00

Clean and Jerk (225/155# 2:00 AMRAP

SCORING: Round 1 is total reps at 1st weight, Round 2 is total reps at 2nd weight, and Round 3 is total reps at last weight

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