fbpx Skip to main content
WOD

CrossFit WOD, November 23, 2022

By November 22, 2022No Comments

11.23.2022
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
[3-10:00] Row prep/pick drills
30s arms only
30s arms + body
30s arms, body + half slide
1:00 row @ moderate pace
+
3 rounds of
20s hollow body flutter kicks
20s glute bridge march w/ 1s pause at top per leg
20s lateral shuffle

Specific Prep [10-18:00] 15s active hang
15s Tuck L-sit hold
5 strict knee raises
15s kip swings
15s kipping knee raises or straight leg raises
3-5 kipping Toes to bar

5 WB front squats w/ 2s pause at bottom
5 WB front squats no pause
5 WB Push Press
5 WB thrusters
5 wall ball shots

Metcon
[25-50:00]
Turducken (Time)
5 rounds @ 80%
500m/400m row
15 Toes to Bar
25 Wall Ball Shots (20/14# – 10’/9′)

CC:Pacer/SUSTAIN
Goals: Keep rounds consistent
Keep row moderate and break T2B and WBS as needed to keep your effort as high as you can while staying sustainable.
Turducken (BUILD) (Time)
500m/400m row
15 Sit Ups
25 Wall Ball Shots (14/10# – 10’/9′)

Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
60s slow air squats
60s Slow PVC pipe bent over row
+
EMOM 5:00
15s fast flutter kicks + 40s low plank hold