CrossFit WOD, January 17, 2023

by | Jan 15, 2023 | WOD

CrossFit – Tue, Jan 17

Warmup (Checkmark)

A. General
Bike/Row 30 seconds
25′ samson stretch lunges
Bike/Row 60 seconds
25′ Banded Monster Walk
 

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
8 Banded Abduction glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down

Strength
Back Squat (3 @ 70%
3 @ 80%
3+ @ 90%

3+ is a max effort
Use working 1RM
15 min)

TC: 9 min
Score: Final set reps

Scaling Options
Beginner
As written

Intermediate + Perform
As Written

Metcon
Metcon (4 Rounds for reps)

Every 4 minutes for 16 minutes

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 32/24

9 Power Clean @155/105

KG:70/45 KG

TC: 16 min

Score: Slowest Interval

Scaling Options

Beginner

10/8 Cal Air Bike/ 100m Run

21 RKBS @ 16/12 kg

9 Power Clean @95/65

Intermediate

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 24/16 kg

9 Power Clean @135/95

Perform

Every 4 minutes for 16 minutes

15/12 Cal Echo Bike

12 Deadlift @155/105

9 Power Clean @155/105

Extra Accessory
Accessory (Checkmark)

GHD Reverse hypers

3 x 20

Rest 60 sec between sets