CrossFit WOD, December 16, 2022

by | Dec 14, 2022 | WOD

CrossFit – Fri, Dec 16

Warm-up

A. General

2 sets

30 seconds single unders

4/4 Shrimp squats or Cossack squats

30 seconds double unders

10 V-ups

30 seconds triple unders or crossovers or a cool rope trick

B. Mobility

Couch stretch

45 seconds/side

B. Specific

3 sets

5 Cal Row @ hard

3 Odd object’s

30 seconds candlestick practice @ ascending skill

https://youtu.be/V4OTFKwPM2w

Have some fun here!

Then progress the pistol and set up the workout.

Metcon
Deadlift (5-5-5+
65%/75%/85% of your working 1RM. Ask coach what that means this cycle.

)

Metcon (Checkmark)

EMOM 30minutes

Odd: 10/7 Cal Row + 8 Pistols

Even: 30 Double-unders + 6 Slam Ball 30/20 lbs

Scaling Options:

Beginner:

EMOM 30

1- 20 sec row + 10 Air Squats

2- 20 sec Jump rope + 6 Slam Ball 20/10lbs

3- Rest

Intermediate:

Odd- 10 Cal row + 10 Heel Lock Pistols

Even- 30 secs Jump rope + 4 Slamball 30/20lbs

Perform

N/A

Extra Accessory
Accessory (Checkmark)

3 rounds

5-10 Ring Dips

10 Lu raises

Rest 60 seconds

Goal: Upper body strength

Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.