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WOD

CrossFit WOD, January 24, 2022

By January 23, 2022No Comments

1.24.2022

Warm-up
[3:00-13:00]
8:00 AMRAP
10 Russian Baby Makers + Deep Squat Thoracic Rotations
10 Alt V-Ups
10 Hollow Rocks
10 Behind the Neck Elbow Punches
5 Front Squats
5 Thrusters

Specific Prep
[13:00-20:00] Front Squat Cues to highlight:
Elbow Position
Cadence/Tempo
Bracing
+
Build to opening weight

Weightlifting
20:00-35:00]
Front Squat (@10X1; 3-3-3-3-3-3; Build every 2 sets; every 2:30)
Sets 1 & 2: @ 90-95% of 5RM
Sets 3 & 4 @ 95-100% of 5RM
Sets 5 & 6 @ 100%+ of 5RM
Front Squat (@20X1; 3 reps x 6 sets; Every 2:30)
All sets @ 90-100% of 5RM (slight bump un weight from last week)
Front Squat (@2011; 3 reps x 6 sets; every 2:30)
Slight build from previous week

Specific Prep
[34:00-38:00] Toes to bar
5 kip swings
5 strict knee raises
5 kipping knee raises
5 kipping straight leg raise
5 toes to bar

Thrusters
5 Push Press w/ 2s hold at dip and 2s hold at top
5 thrusters

Metcon
[38:00-54:00]
Ford vs. Ferrari (AMRAP – Rounds and Reps)
Every 2:00 until failure
12 Thrusters 75/55#
10 Toes to Bar*
*add 1 Toes to Bar each round

Open/RX+: 15 thrusters (95/65#) & Toes to Bar (10 + 1 rep per round)

CC: Push/THRESHOLD
Cap work at 7 Rounds
The goal for this workout is to really challenge the ability to recover between sets and hit consistent toe to bar under fatigue. The couplet of thrusters and toe to bar is a classic combo and one to really challenge the midline.
We are looking for the thrusters to be at a weight that you can do unbroken, however might choose to break into two sets early to allow for better toe to bar.
Expectation is to get to the 5th round and then start to see athletes fall off.
Ford vs. Ferrari (BUILD) (AMRAP – Rounds and Reps)
Every 2:00 until failure
12 Thrusters 45/35#
10 Hanging Knee Raises or Abmat Sit-Ups
*add 1 Knee Raise or Abmat Sit-Up each round

Cool Down/Stretch
[56:00-60:00] 1min Barbell Foam Roll Thoracic Extension
30sec Thread the needle stretch (each side)
2-5 min Foam rolling quads/glutes/IT

Accessory Work
Metcon (Time)
Accumulate 100 Banded Hamstring Curls
Accumulate 3:00 Sorenson Hold
Accumulate 500ft Sled Push *Heavy

Extra Open Prep
Snatch Grip Push Press + Snatch Balance (3.2, 3.2, 2.2, 2.2, 2.2; rest as needed)
3+2 @ 75% x 2 Sets
2+2 @ 80% x 3 Sets
% based off snatch
Metcon (5 Rounds for reps)
4-5 Sets at Steady pace
12 Strict Handstand Push-Ups
45 Heavy Double Unders
7/5 Ring Muscle-Ups
45 Heavy Double Unders
50ft HSW as (25/25ft)

R: 2:00 b/s

Metcon (10 Rounds for reps)
Row Conditioning
10 Sets x 30/24 Cals

R: 60s b/sets

Keep Sets consistent

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