CrossFit WOD, January 19, 2022

by | Jan 17, 2022 | WOD

Wednesday, January 19th 2022

Warm-up
A. General
3min Bike/Row/Run/Ski
-Increase intensity every 1 min

B. Mobility
Handstand superman drill
10-15 repetitions

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Activation
2 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s

Gymnastics
Metcon (3 Rounds for reps)
Every 5 mins x 3
5-7 Strict HSPU
8-12 Kipping HSPU
10-15 Burpees

Athletes should attempt to go unbroken on the hspu

Score: Total reps
TC: 15 mins

Scaling options
Beginner
5-7 DB Seated Press @ Moderate
5-7 DB Seesaw Press @ Moderate
6 Burpees

Intermediate
5-7 Box piked HSPU
5-7 Kipping HSPU
10 Burpees

COMP
3 unbroken rounds
5-10 strict hspu
10-15 Kipping hspu
15-20 Burpees
Rest 3 mins between sets

Metcon
Metcon (Time)
5 rounds for time
15/12 Cal Bike/Ski/Row/ 200m run
12 DB step-ups 2×50/35lbs, 24/20"

KG: 22.5/15
Score: Time
TC: 15mins

Scaling options
Beginner
4 rounds
10/7 Cal Bike/Ski/Row
12 DB step-ups @ moderate heigh + height that allows unilateral ext.
Intermediate
4 rounds
15/12 Cal Bike/Ski/Row
12 DB step-ups @2×35/25 + 24/20"
COMP
4 rounds
15/12 Cal Assault bike
12 DB step-up overs @2×50/35 + 24/20"
50′ HS walk

Extra Accessory
Metcon
6 sets
15 Good mornings @95/65 lbs
15 plank knee tucks, feet on rower

Goal: Midline strength + stability

-Brace your core the entire ROM of both movements.