CrossFit WOD, January 1, 2023

by | Dec 30, 2022 | WOD

CrossFit – Sun, Jan 1

Warmup (Checkmark)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

 

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

 

C. Specific

2 sets

5 Deadlifts @ light

10 Dual russian KB swings

15 Banded good mornings

Weightlifting
Deadlift (5 x 5 @ ascending to a heavy set of 5, deadstop. )

TC: 15 min
Score: Weight

Scaling Options
Beginner, Intermediate
As Written

Perform
N/A
 

Conditioning
Aerobic Base (Time)

Row

3 sets

1200m @mod-easy

Rest 1 min between rounds

TC: 18 min

Score: Slowest Interval

Scaling Options

Beginner

3x 600m

Intermediate

3 x800m

Perform

N/A

Accessory
Accessory (Checkmark)

10-8-6-4-2

Strict TTB

V-ups

Hollow rocks