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WOD

CrossFit WOD, January 21, 2022

By January 20, 2022No Comments

1.21.2022

Warm-up
[3:00-12:00]
2 Rounds
1:00 Cardio Choice
:30/:30 Pallof Press Hold
8/8 Staggered Stance Barbell Good-Mornings
10 Barbell Back Squats
1 Wall Walk to 15sec Nose Facing HS Hold

Specific Prep
[12:00-20:00] Build to 65% of 1RM
Back Squat; 2-3 sets x 5-7 reps; rest 1:00

Weightlifting
[20:00-30:00]
Back Squat (10 reps x 4 sets; Every 2:30)
All sets @ 65%
We are building percentages from week 1 here and increasing volume for the legs. We want those legs feeling strong and resilient going into the CrossFit Open

Specific Prep
[30:00-42:00] 2-5 rounds:
10 Kip Swings
10 Ring Rows
5 Hang Muscle Cleans
5 Front Squats
3 Tall Cleans
1 Wall Walk to 15sec Nose Facing HS Hold
Then… add loads and work up to working movements and weight on barbell

Metcon
[42:00-60:00]
Touching Your Enemy (Time)
For Time: (18:00 CAP)
18 Pull-Ups
6 Wall Walks
12 Squat Cleans 95/65#
15 Chest to Bar Pull-Ups
5 Wall Walks
10 Squat Cleans 135/95#
12 Pull-Ups
4 Wall Walks
8 Squat Cleans 155/105#
9 Pull-Ups
3 Wall Walks
6 Squat Cleans 185/125#

Open/RX+: CTB pull ups throughout / Weights: 135/95, 155/105#, 185/125, 225/155

CC: PUSH/THRESHOLD
Goal Time Domain: 11:00-15:00
This workout is an open style focused workout with an escalating ladder of squat clean weights as we decrease the reps on all movements.
Expect the wall walk to fatigue the midline for both the chest to bar and the wall walks today.
This triplet will hit all parts of the body and will create a good amount of fatigue by the time we get to those final squat cleans. Keep the chest tall and punch the elbows through.
Touching Your Enemy (Time)
For Time:
18-15-12-9 Jumping Pull-Ups
4-3-2-1 Wall Walks
12-10-8-6 Hang Power Clean + Front Squat (75/55#)

Cool Down/Stretch
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 (4 Rounds for reps)
A. 4 Sets
10/10 Rear Foot Elevated Deadlift
12/12 Single Arm Upright Row 30×1

B. 3 Sets
8/8 Front Rack Step-Ups
15 Bent Over Reverse Flys

Extra Open Prep
Behind The Neck Jerk (*off Blocks; 3-3-2-2–1; rest as needed)
Set 1: 3 Reps @ 75%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 85%
Metcon (AMRAP – Reps)
40:00 EMOM
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Bike
Min 3: 20 Wall Balls 20/14#
Min 4: 15 Toe to Bar
Metcon (Time)
For Time:
5 Rounds
20 Box Jumps 24/20"
75ft Handstand Walk (25/25/25)
10 Devil Press 50/35#/hand

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