CrossFit WOD, November 22, 2021

by | Nov 20, 2021 | WOD

Monday, November 22nd 2021

Warm-up
A. General
Row 45 seconds
25′ samson stretch lunges
Row 30 seconds
25′ Banded Monster Walk

B. Specific
3 sets
6/6 Bodyweight bulgarian split squats
4/4 single leg glute bridges
1 Back squat @ascending

Strength
Back Squat (5 x 1+1+1)
Cluster sets
5 x 1-1-1 @Ascending
20sec rest between each rep
3min rest between sets

Rack your bar between reps

Score: Heaviest set
TC: 15mins

Scaling options
Beginner
Back Squat
5 x 3 @mod-heavy
3min rest between sets

Intermediate & COMP
As written

Metcon
Metcon (Time)
For time
60 TTB
40 DB Hang clean 1×50/35lbs (right side)
60 Box Jumps 24/20"
40 DB Hang clean 1×50/35lbs (left side)
60 Alternating Pistols

Score: Time
TC: 22 mins
KG: 22.5/15

Scaling options
Beginner
For time
40 V-Ups
40 DB Hang clean @35/25 lbs (right side)
60 Box Jumps @24/20"
40 DB Hang clean @35/25 lbs (left side)
40 Heel Lock Pistol

Intermediate
40 TTB
40 DB Hang clean @50/35 lbs (right side)
60 Box Jumps @24/20"
40 DB Hang clean @50/35 lbs (left side)
40 Alternating Pistols

COMP
For time
80 TTB
40 DB Hang clean @70/50 lbs (right side)
80 Box Jumps @24/20"
40 DB Hang clean @70/50 lbs (left side)
80 Alternating Pistols

Extra Accessory
Metcon (Weight)
3 sets
6/6 Front Rack Bulgarian Split squats @light +

Goal: Lower body strength + power