CrossFit WOD, January 10, 2023

by | Jan 8, 2023 | WOD

CrossFit – Tue, Jan 10

Warm-up

A. General

Partner wallball tosses

20 reps chest toss

20 reps overhead toss

20 reps Plank tosses*

20 rep wallball tosses

B. Mobility

Tall kneeling banded Shoulder internal rotation stretch

10 reps/side

https://youtu.be/ThluzxR0SBw

C. Specific

3 sets

2-4 Bench press @ ascending

4-6 Butterfly or kipping pull-up drills

*Include CTB version of the following drills:

Drills

Box circle drill (double or single leg)

https://www.youtube.com/watch?v=iKnI2StFvss

Banded butterfly pull-up drill

https://youtu.be/zro6dlM7Qsw

Pause Butterfly Pull-up

https://www.youtube.com/watch?v=YfV647VON_0

Weightlifting
Bench Press (2 RM)

TC: 15 minutes

Scaling options

Beginner:

6 x 2 @ accross

Intermediate & Perform

As written

Metcon
Metcon (Time)

5 rounds for time

15 Wall balls 20/14lbs

15 CTB

TC: 10 minutes

KG: 9/7 kg

Scaling Options

Beginner

5 rounds

15 Wall balls @ 12/10lbs

10 Jumping pull ups

Intermediate

5 rounds

15 Wall balls @ 14/12lbs

15 Jumping C2B / 10 Pull ups

Perform

As written

Extra Accessory
Accessory (Checkmark)

5 sets

10 Back rack poliquin step ups

12/12 Deficit side plank hip raises*