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WOD

CrossFit WOD, January 7, 2022

By January 6, 2022No Comments

1.7.2022

Warm-up
[3:00-12:00]
7:00, For Quality
10/8 Cal Row @ Easy Pace
6 Hollow Rocks
5 Russian Baby Makers w/3sec in the Hole
4 Inchworm Push-Ups
3 Jumping Back Squats

Specific Prep
[12:00-20:00] COACH led:
3 backs squats @5555 (w/ empty bar)
+
10 back squats @10X1(w/ empty bar)
+
Build to working weight in 1-3 sets x 5-10 reps

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

Specific Prep
[15:00-20:00] Coach led MU progression
+
Prep for WOD

Metcon
[40:00-54:00]
Vega (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Pull-Ups
7 Ring Dips
14 Thrusters 75/55#
21/17 Cal Row

Open/RX+: 7 Ring Muscle Up, 95/65#

CC: PUSH/THRESHOLD
Goal: 4 Rounds +/- 10 Reps
This workout is built to challenge both skill and stamina. We are looking for consistency on the muscle-ups, close to unbroken sets on the thrusters and working on a smooth rowing pace. Blasting the rower to go 5sec faster here will leave you fatigued and can mess up cadence on the ring muscle-ups, so it is best to just be smooth here so that you can move into the ring muscle-ups and thrusters well.
Vega (BUILD) (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Strict Pull-Ups
7 Bench Dips
14 DB Thrusters (25/15)
18/14 Cal Row

Cool Down/Stretch
[54:00-60:00] 1:00/1:00 Pigeon Pose
1:30/1:30 Foam Lat Foam Roll
1:00/1:00 Half Kneeling Hamstring Stretch

Accessory Work
Metcon (3 Rounds for reps)
A. 4 Sets for Quality
10 Behind the Neck Strict Press @20X1
12/12 Single Arm Upright Row @30X1

B. 3 Sets for Quality
4-6 Strict Dip @3131
15 Bent Over Reverse Flys @1010

Recod load for 3 weighted elements as score

Extra Open Prep
Metcon (10 Rounds for reps)
40:00 EMOM
Min 1: 15/12 Cal Row
Min 2: 10-15 Strict Pull-Ups
Min 3: 15/11 Cal Bike
Min 4: 15-20 Push-Ups
Metcon (Time)
5 Rounds, For Quality
10 Dumbbell Burpee Deadlift
8 Devils Press
10 Dual DB Front Squat
10 Shoulder To Overhead
Load: 50/35#

*move through this with intent, do not worry about how fast you are going, but stay moving the entire time

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