CrossFit WOD, January 22, 2023

by | Jan 20, 2023 | WOD

CrossFit – Sun, Jan 22

Warmup (Checkmark)

A. General
2 min Run
1 min Machine
-Gradually building pace from easy to hard

B. Mobility
Piked runners calf pedals
60s

C. Specific
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pullover
5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)

 

Weightlifting
Push Press (Push press
5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort

)

TC: 9 min
Score: Final set reps

Scaling Options
Beginner
4×5 @ Across

Intermediate + Perform
As Written
 

Metcon
Metcon (5 Rounds for reps)

5 rounds, each for time
200m Run
500m Machine of Choice

Rest 3 minutes between sets

TC: 27 min
Score: Fastest Interval

Scaling Options
Beginner
100m Run
300m Machine of Choice

Intermediate
As Written

Perform
N/A
 

Extra Accessory
Accessory (Checkmark)

3 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 sec