CrossFit WOD, November 22, 2022

by | Nov 20, 2022 | WOD

CrossFit – Tue, Nov 22

Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

2 rounds

3 Cleans

3 ring dips (or push-ups/box dips)

rest 30sec-1min

2 rounds

3 Deadlifts

3 HSPU (or DB push press/piked hspu)

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Rest 5 minutes then perform A2

Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Elizabeth cut off: 7 min

Diane cutoff: 18 min (TC = 6 mins)

KG: 60/43, 100/70 KG

TC: 21 min Total

Score: Times

Scaling Options

Beginner

15-12-9

Clean @75/55 lbs (Can perform 7 UB)

Bench Dips

Deadlift @135/95 lbs

DB Push Press @ 2×25/15lbs

Intermediate

Clean @115/75 lbs

Assisted Ring Dips

Deadlift @185/125 lbs

Pike HSPU

Perform

As Written

Accessory
Metcon (Weight)

EMOM 10minutes

Min 1: 100m KB Farmers carry 2×24/20kg

Min 2: 20 Sit-ups

KG: 32/24 KG

TC: 10 min

Score: Weight

Scaling Options

Beginner

Min 1: 50m KB Farmers carry 2×16/12kg

Min 2: 10 sit-ups

Intermediate

Min 1: 100m KB Farmers carry 2×20/16kg

Min 2: 15 sit-ups

Perform

N/A

Extra Accessory
Metcon (Checkmark)

Banded angels

3 x 60 seconds

Rest 60 seconds between sets