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WOD

CrossFit WOD, November 22, 2022

By November 21, 2022No Comments

11.22.22
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] 2 sets of
1:00 bike easy
45s bike moderate
30s bike hard
+
AMRAP 5:00 @
5 Squat to stands
4/4 knuckle drag
3 arms only inch worm + push up
20s single leg RDL hold (10s per leg)

Specific Prep [15-25:00] 15s Handstand Hold
1-3 slow eccentric HSPU
2-5 kipping HSPU

w/ empty bar
3 top down DL w/ 2s pause just above knee and at midshin
+
add some weight
+
5 Deadlifts (from ground) w/ 1s pause just below knee and 1s pause just above knee
+
Add weight to get to workout weight
+
5 Deadlifts no pauses

Metcon
[25-50:00]
Ham Hoc (7 Rounds for reps)
7 sets (1 set every 3:00)
4-6 HSPU
8 deadlifts (155/105)
.3mi bike

OPENRX+: (185/135)

BUILD:
7 sets (1 set every 3:30)
4-6 Dual DB Push Press
8 deadlifts (115/85)
.3mi bike

CC: Push/Threshold
Aim to have 1:30 rest each round
GOALS: keep rounds even, sets unbroken
Weight can be tough, but unbroken is do-able for all 7 sets
rep range on HSPU/DB PP to allow you to maintain intensity throughout
Ham Hoc (BUILD) (7 Rounds for reps)
7 sets (1 set every 3:00)
4-6 Dual DB Push Press
8 Deadlifts (115/85)
.3mi bike

Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
60s slow PVC pipe DL
60s Slow PVC pipe Strict Press
+
5:00 EASY jog -or- bike @ easy pace