Workout of the Day

CrossFit WOD, December 11, 2021

12-11-2021

Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after lifting)
2-3 minutes Row (Easy to moderate)
-then-
2 Sets:
10 Sit Ups, 10 Alternating Leg V Ups
10 Handstand Shrugs into 2 Wall walks

3. Workout Prep
1 Set Each (at workout pace):
100m Row
5 GHD Sit Ups
10’ Handstand Walk

Metcon (Time)
GINGERBREAD HOUSE

Gingerbread House
18:00-48:00

Teams of 2
1000m Row
100 GHD Sit Ups
250’ Handstand Walk
100 GHD Sit Ups
1000m Row

*Split all reps as desired

Scoring: Time

SCALING
The SCALING aim allows for both partners to keep intensity high and maintain fast transitions without skill being the limiting factor.

Scaling option to finish near the target score:

1500m Row
150 GHD Sit Ups (split)
100 Calorie Ski
100 Toes to bar (split)
1500m Row

Target Time: sub 20 minutes

Time Cap: 30 minutes

BODY BUILDING DAY (Weight)
BodyBuilding
50:00-60:00

In the remaining time do as much as you can or what you want to do the most! If you have extra time go for it all!

Ring Pushups
5 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engaged core throughout, lower into a pushup until the chest/shoulders makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.

Ring Pushups

Reverse Grip Body Row on Racked Barbell
5 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath with an under-hand (supinated) grip, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without "kipping" reps. Raise height of the bar to decrease difficulty. Feet can be placed flat on the floor to assist with ease of movement

Reverse Grip Body Row on Racked Barbell

Seated Tricep DB French Press
4 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.

Seated Tricep DB French Press

Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)

Scoring: Load

Athletes Notes

Focus: Done with athlete laying on their back on an incline bench with dumbbel