CrossFit WOD, March 22, 2022

by | Mar 20, 2022 | WOD

Tuesday, March 22nd 2022

Warm-up
A. General
2min Row @easy-mod
20 Hollow rocks
10/10 Banded Bird dog rows

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Ring mu Drills
3 sets
5 Russian Dips on boxes
5 Seated muscled up with band OR Seated muscle up (situp)
Seated muscle up with band:
Seated Muscle up (sit-up):

Gymnastics
Metcon (5 Rounds for reps)
5 sets
1-3 Kipping Ring Muscle-ups
1-5 Ring Dips

Score: Reps per set
TC: 15mins

Scaling options
*Scaling is intended to build strength as we are moving from a fitness to a strength focus.

Beginner
5 sets
5-7 False grip ring rows
5-7 Feet supported ring dips

Intermediate
5 sets
3-5 Strict CTB
3-5 russian dips
OR
Seated muscle up with band

COMP
3 sets
1-2 Weighted Strict Ring Muscle-ups
1-3 Kipping Ring Muscle-ups @bodyweight
1-5 Ring Dips

Metcon
Metcon (Time)
For time
45 Thrusters 135/95 lbs
45 Box jumps 30/24"

KG: 60/45KG
TC: 12 min
Score: Time

Scaling options
Beginner
3 rounds
15 Thrusters @ moderate
15 Plate Jumps @ Moderate-High

Intermediate
45 Thrusters @115/45 lbs
45 Box Jumps @ 24/20"

COMP
2 rounds, each for time
9-6-3
Thrusters @135/95 lbs
Box jumps @32/26"
Rest 1:1 b/w rounds

Extra Accessory
Metcon
3 sets/side
8 Explosive Landmine Press
8 Explosive Unilateral row on bench