CrossFit WOD, January 27, 2021

by | Jan 24, 2021 | WOD

210127

Warm-up
Warm-up
3 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall or with feet on a box
6 shoulder taps (3 per side) against wall or with feet on a box

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Metcon (Time)
For time:
100 Single Unders
Plank Hold, 1 min
— then —
Handstand Walk, 20 m
20 Push Press, 115/75 lbs
Handstand Walk, 15 m
15 Push Press, 115/75 lbs
Handstand Walk, 10 m
10 Push Press, 115/75 lbs
— then —
100 Single Unders
Plank Hold, 1 min

For time (or not).

Super Fitness Robot time: 
9:00 or less.

More Likely time:
16:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
For time:
100 Single Unders
Plank Hold, 30 secs
— then —
3 rounds of:
1 Around-the-Box Rotation
15 Push Press, 75/55 lbs
— then —
100 Single Unders
Plank Hold, 30 secs

For time (or not).

100 Single Unders or Single Under Attempts, 2 mins
Around-the-Box Rotations- in plank or pike position

No Equipment Workout
Metcon
For time:
100 Jumping Jacks
Plank Hold, 1 min
Handstand Walk, 45 m
100 Jumping Jacks
Plank Hold, 1 min

For time (or not).

Optional Accessory Work
Metcon
3 rounds for quality of:
10 L Turkish Get-ups, pick load
10 R Turkish Get-ups, pick load

7-10 L/7-10 R

Rest 1-2 mins between each round. You choose the load.

Cool Down
Warm-up
Calves & Foam Rolling

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.