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WOD

CrossFit WOD, January 4, 2022

By January 3, 2022July 1st, 2022No Comments

1.4.2022

Warm-up
[3:00-15:00]
6:00 AMRAP
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
5 Inchworm Push-Ups
+
5 Strict Press with 2 second pause at top
5 Dip and holds (focus on elbow and chest position)
5 Dip Drives (no press)
5 Push press

Specific Prep
Weightlifting [15:00-20:00] COACH LED:
3 Pausing (3s) Dip
3 Pausing Dip (3s) + Drive
3 Push press (no pause at dip)
+
Build to opening weight in 1-2 sets x 3-5 reps

Weightlifting
[20:00-30:00]
Push Press (10 reps x 4 sets; Every 2:30)
All sets @ 60% of 1RM

Specific Prep
[30:00-40:00] COACH LED:
Skills progression for kipping CTB/Pull up
Skills Progression for Toes to Bar

Metcon
[40:00-57:00]
Chun-Li (Time)
4 Rounds For Time (17:00 TIME CAP)
9 Pull-Ups
12 Shoulder to Overhead 95/65#
REST 30s
9 Toes to Bar
12/9 Cal Bike
REST 60s

Open/RX+: 12 C2B, 135/95#, 12 TTB

CC: PUSH/THRESHOLD
Time Domain: :45-1:15/segment, 11:00-15:00/running time

We want to work on consistency in our gymnastics today and find quality sets here to allow us to stay moving strong throughout the metcon. Try to hit sets of 4 or more on the gymnastics movements and stay quick and fast on the shoulder to overhead and bike.

Chun-Li (BUILD) (Time)
4 Rounds For Time
12 Jumping Pull-Ups
12 Shoulder to Overhead 75/55#
R: 30sec
12 Strict Knee Raises
12/9 Cal Air Bike
R: 60sec

Cool Down/Stretch
[57:00-60:00] 30sec/30sec Scorpion Stretch
2min Prayer Stretch

Accessory Work
3 Sets for QUALITY
4-6 Strict Pull-Ups @50X3
10 Zottman Curls @50X3
1:00 Hollow Rocks

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

@ 70% x 2 Sets
@ 75% x 3 Sets
Split Jerk (3-3-3-3-3; rest 75s)
3 Reps @ 70% x 2 Sets
3 Reps @ 75% x 3 Sets
*pause 3sec in the catch on the last rep of each set
Metcon (8 Rounds for reps)
2:30 AMRAP + 1:00 Rest x 8 Sets
400m Run
Max Cal Echo Bike
Metcon (AMRAP – Reps)
5 Sets For Quality
2-3 Strict Ring Muscle-Ups
4 Strict Dips
+
Max Kipping Ring Muscle-Ups
REST as needed to hit best quality sets