CrossFit WOD, December 14, 2021

by | Dec 12, 2021 | WOD

Tuesday, December 14th 2021

Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Ring Muscle up skill practice
3 x 3-7 reps

Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*

Intermediate:
-Hips to rings
-Box transition ring mu

Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)

Gymnastics
Metcon (AMRAP – Rounds)
RETEST:
"Apollo"

Get to 50 RMU in as little sets as possible

Score: Number of sets
TC: 15mins

Scaling options
*Keep in mind that you should have beginners go for time.

Beginner
In as little sets as possible, get to:
50 Jumping pull-ups @2sec down
50 Bench dips

Intermediate
In as little sets as possible, get to:
50 Box Transition muscle ups
OR
50 CTB
50 Ring dips

COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Air squats
12 Cal Row
8 CTB

Score: Rounds + reps

Scaling options
*The CTB scaling option should differ from the scaling option the athlete used for the muscle up
Beginner
Amrap 10
12 Air squats
8 cal Row
6 Ring rows

Intermediate
Amrap 10
16 Air squats
12 cal Row
8 Pull-ups

COMP
Amrap 10
16 wall balls 2014 lbs
12 cal Row
8 CTB

Extra Accessory
Metcon
Inclined Prone Ts
4 x 12
Hold 5 seconds every 5 reps

Goal: Upper back strength
Make sure to squeeze your shoulder blades back and down. If you find yourself shrugging it means the traps are taking over and we aren’t getting a full muscular engagement.