CrossFit WOD, March 4, 2022

by | Mar 2, 2022 | WOD

Friday, March 4th 2022

Warm-up
A. General
Alternating Tabata
– Plank Plate Drag
Burpee to trap-3 raise

Alternating Tabata
– Cal row
DB Seesaw press

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
CTB progression
10 scap pulls
10 beat swings

Drill 1: One leg box kipping or butterfly CTB
Drill 2: Box kipping or butterfly CTB, 2 legs on box

HSPU Progression
-3 Tempo Pike HSPU (5 seconds eccentric+ 4 seconds at bottom)
-Body tightener on floor with box

-10 seconds HS hold on wall

Gymnastics
Metcon (Weight)
OPEN 22.2

OR

5 sets
3 Strict press @80%
4-6 Weighted strict chin-ups

Rest 2 mins

TC: 10 min
Score: Weight across

Scaling Options
Beginner
5 sets
3 Strict press @Heavy
4-6 Ring rows

Intermediate
5 sets
3 Strict press @80%
4-6 Assisted strict chin-ups

COMP
OPEN 22.2

Metcon
Metcon (7 Rounds for reps)
Every 2 mins x 7 sets
9/7 Cal Bike/Ski/Row
12 Thrusters 75/55 lbs

KG:35/25kg
Score: time of each set
TC: 14 min

Scaling options
Beginner
7/5 Cals
8 Thrusters @ 45/35 lbs

Intermediate
9/7 Cals
10 Thrusters @75/55lbs

COMP
7 sets
20sec Assault bike @all out
40sec rest
20 sec Max Thrusters @75/55 lbs
1:40 min rest
*Coaches hit on goal of UB Thrusters

Extra Accessory
Metcon
Seated good morning
3 x 15 @ light bar