Workout of the Day

CrossFit WOD, December 16, 2021

12-16-21

Warm-up
Warm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement
2. Movement Prep
8 Tempo Banded Goblet Squats 33X1
10 Single Arm DB Row (each arm)
10 Glute Bridge DB Floor Press

Power Snatch (5 x 5 )
Power Snatch + Overhead Squat 5×5
3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch

E2MOM

Power Clean (5×3)
Power Clean + Hang Clean + Clean 5×3
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean

E2MOM

Metcon (Time)
Vixen

Vixen
40:00-60:00

For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)

Scaling option to finish near the target score:
For time:
50 Dumbbell Snatches (40/25)
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
5 Rope Climbs
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
50 Dumbbell Snatches (40/25)
Target Time: sub 15 minutes

Time Cap: 20 minutes
Scoring: Time

Accessory Work
MG Push/Press Workout (OPTIONAL)
MG Press/Push Workout OpenPrep & QuarterFinals

5-10-15-10-5
Strict Ring Dips
Strict Box Handstand Pushups

–rest 5 minutes —

35 Kipping Rings Dips
35 Kipping Hanstand Pushups

*Scaling Option for Workout:
5-10-15-10-5
Ring Pushups
Strict Box Handstand Pushups

–rest 5 minutes —

35 Strict Heel Box Ring Dips
20 Kipping Hanstand Pushups

Scoring: Time