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WOD

CrossFit WOD, January 3, 2022

By January 2, 2022No Comments

1.3.2022

Warm-up
8:00 AMRAP
250m/200m Row
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climber
10 Hollow Rocks
10 Alt V-Ups
10 Glute Bridges

Weightlifting
[12:00-31:00]
Front Squat (Build to a 5RM in 15:00)
Front Squat (5 reps x 2 sets; every 2:00)
Use 90% of A

Specific Prep
[31:00-36:00] Deadlift
Build to workout weight in 2-3 sets
+
Wallball Shots
5 medball front squats + 5 medball thrusters + 5 WBS

Metcon
[36:00-59:00]
Ryu (Time)
3:00 AMRAP + 1:00 Rest
(CAP at 6 rounds)
18/15 Cal Row
15 Deadlifts 185/125#
+
Max Wall Balls 20/14#

Continue until 100 Wall Balls

Open/RX+: 20/16 Cal, 225/155#

CC: PUSH/THRESHOLD
SCORE is time it takes to complete 100 WBS.
This workout is a challenging triplet focused on a movement combination we have seen in years past. The row and the deadlift should challenge the posterior chain and stamina before we hit the wall balls. Ideally, we go for one big unbroken set to finish off each AMRAP. Goal here is 20 +/- 2-5 wall balls each round so that we are finishing in the range of 4-6 rounds.
Ryu (BUILD) (Time)
3:00 AMRAP + 1:00 Rest
(CAP at 6 rounds)
15/12 Cal Row
15 Deadlifts 135/95#
+
Max Wall Balls 14/10#

Continue until 75 Wall Balls

Cool Down/Stretch
[After class] 2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Accessory Work
Metcon (Weight)
4 Sets
8/8 Single Leg Weighted Hip Extensions
12 Barbell Bent Row
30-60s Dual KB Front Rack Wall Sit

Extra Open Prep
Squat Snatch ((pausing 2s @ 2″ off floor)3-3-3-2-2-1-1-1)
3 Reps @ 70% x 3 Sets
2 Reps @ 75% x 2 Sets
1 Rep @ 80% x 3 Sets
Snatch Grip Push Press + Snatch Balance (2.2 x 5 sets; rest as needed)
2+2 @ 75% of Snatch x 2 Sets
2+2 @ 80% of Snatch x 3 Sets
Metcon (AMRAP – Rounds and Reps)
17:00 AMRAP
15/12 Cal Ski Erg
50ft Handstand Walk
12 Alt DB Snatch 70/50#
50ft Handstand Walk
R: 60sec b/s

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