fbpx Skip to main content
WOD

CrossFit WOD, January 5, 2022

By January 4, 2022No Comments

1.5.2022

Warm-up
[3:00-15:00]
2:00 Cardio Choice
+
2 Rounds
10 PVC Pipe Passovers
10/10 Single Arm Upright Rows
10/10 Single Arm DB Press
10/10 Wrist Rotations
20 Mountain Climber Lunges

Specific Prep
[15:00-25:00] With Empty Bar:
5 Good Morning
5 Back Squat
5 Elbow Rotation
5 Strict Press
5 OHS with 3 second pause in bottom
5 Hang High Pulls
5 Power Snatch
5 Snatch Drops
5 Full Snatch
+
1 set of complex with empty bar
+
Build to working weight for complex with remaining time

Weightlifting
[25:00-37:00]
Power Snatch + Hang Squat Snatch + Overhead Squat (1.1.2 x 6 sets; every 2:00)
% start @ 60% of Snatch, increase by feel today
Power Snatch + Hang Power Snatch + Overhead Squat (1.1.2 x 6 sets; every 2:00)
% start @ 60% of Snatch, increase by feel today
Seg. Snatch DL + Low Hang Power Snatch + Hang Power Snatch (1.1.1 x 6 sets; every 2:00)
* Pause 2s at each position on Segmented Snatch DL (1" off ground, just above knees, and at pockets)
* Low hang = starting rep just below knees
* Hang = starting rep just above knees

Metcon
[40:00-52:00]
Guile (AMRAP – Rounds and Reps)
12:00 AMRAP
9 Power Snatch (75/55#)
6 Bar Facing Burpees
9 Overhead Squats (75/55#)
6 Bar Facing Burpees

Open/RX+: 95/65#

CC: PUSH/THRESHOLD
Goal: 5 Rounds +/- 5-10 Reps
Today, the focus is on barbell conditioning and this one will definitely challenge pacing. Because the time domain is just a little longer here than we would like it to be, you will need to work on pacing from the beginning. We are looking for each round to take around 2 minutes and adding in transitions we are looking for around 5 rounds.
Guile (BUILD) (AMRAP – Rounds and Reps)
12:00 AMRAP
9 Hang Power Snatch (45/35)
6 Bar Facing Burpees
9 Overhead Squats (45/35)
6 Bar Facing Burpees

*can sub OH Lunge for OHS if mobility is an issue

Cool Down/Stretch
[52:00-60:00] 1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
1:00/1:00 Couch Stretch

Accessory Work
Metcon (3 Rounds for reps)
2 Sets, for Load
50ft Overhead Lunge
50ft Front Rack Lunge
50ft Back Rack Lunge
R: 3:00 b/s

Add loads from the overhead lunge to the front rack lunge to the back rack lunge.
Score each lunge variation for weight

Extra Open Prep
Back Squat (3 Sets x 5 Reps; rest as needed)
All sets @ 75% of 1RM
Metcon (2 Rounds for reps)
Handstand Push-Up Volume
2 Sets
15 Strict Handstand Push-Ups
R: 1:00

10 Strict Handstand Push-Ups
R: 1:00

Max Unbroken Kipping Handstand Push-Ups
R: 2:30

Score is # of kipping HSPU reps at the end of each set
Metcon (Time)
Rowing Conditioning
4 sets of 20/16 Cal + R: 1:00 b/s

2 sets of 40/32 Cal + R: 1:30b/s

1 set of 80/64 Cals + R: 2:00

2 sets of 40/32 Cal + R: 1:30 b/s

4 sets of 20/16 Cal + R: 1:00 b/s

Leave a Reply