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WOD

CrossFit WOD, November 17, 2022

By November 16, 2022No Comments

11.17.2022
Our annual In-House comp is here, the Winter Classic '22.  Grab a partner and sign up here: https://competitioncorner.net/events/8770/divisions

Warm-up
[3-15:00] 10-12 side Half Kneeling banded Shoulder retraction
45s/side Banded Super Front Rack Stretch
3-4 per arm Shoulder CARS
+
1 round
30s bike easy
30s bike moderate
30s bike hard
+
1 round
30s Row easy
30s Row moderate
30s Row hard

Specific Prep
[15-25:00] Push Ups
30s plank hold
1-3 SLOW push ups (3-4s down to floor and 3-4s up)
3-5 fast tempo Push ups

Pistol Progressions:
1. Slow/Controlled Box step down (option to load this)
2. Pistol TO a box
3. Pistol ON a box
4. Pistol Holding a band or ring
5. Pistol Heel elevated w/ plate

Toes to Bar:
20s hollow rocks
10s hollow active hold from pull up bar
15-20s strict knee raises
10-20s kip swings
15-20s kipping knee raises or knees to elbows
15-20s kipping straight leg raises
3-5 practice reps of workout movement

Metcon
[25-55:00]
Namor (A) (Time)
For Time @ Sustainable Pace (10:00 Time Cap)
500m/400m Row
40/30cal Bike
500m/400m Row

Rest 2:00

CC: PACER/SUSTAIN
GOAL: Keep intensity MODERATE on both bike/rows and the bodyweight AMRAP in middle
**Time for Part A and Part C should be close to the same
Namor (B) (AMRAP – Rounds and Reps)
AMRAP 10:00 @ Sustainable Pace
8 alt. pistols (or any progression from warm up)
10 Push Ups
8 Toes To Bar

Rest 2:00

OPEN(RX+): pistols / push ups / GHD Sit Ups

Namor (C) (Time)
For Time @ Sustainable Pace
20/15 cal Bike
1000m/800m Row
20/15 cal Bike
Namor (BUILD) (3 Rounds for reps)
For Time @ Sustainable Pace (10:00 Time Cap)
500m/400m Row
40/30cal Bike
500m/400m Row

Rest 2:00

AMRAP 10:00 @ Sustainable Pace
8 Box Step Downs (or any pistol progression from warm up)
10 Push Ups
8 Strict Knee Raises

Rest 2:00

For Time @ Sustainable Pace
20/15 cal Bike
1000m/800m Row
20/15 cal Bike

MODIFICATIONS for Strict Knee Raises: kipping straight leg raises, supine toes to bar, flutter kicks, abmat sit ups

Metcon
OPTIONAL Aerobic Conditioning / Active Recovery Workout
“Ramonda” (Time)
30:00 to 60:00 at EASY PACE
100 Single Unders w/ weight rope or drag rope
1 mile bike
600m Row
30m Sled Push Light loading

Recovery/Endurance Builder
[55-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Couch Stretch
1:00 Childs Pose