21. Dec
CrossFit WOD, December 21, 2021
12-21-21
Warm-up
Metcon (Time)
Home Alone
Home Alone
12:00-27:00
12:00-27:00
5 Rounds
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24"/20")
Target Time: 9-11 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to pace: Steady. The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.
How it should Feel: Gassy. If you are pushing the pace here and hanging onto the dumbbell, it should feel like a lung burner!
Scaling option to finish near the target score:
5 Rounds
10 Single Arm Hang Dumbbell Clean and Jerks (35/25)
14 ab mat Sit Ups
16 Alt. Dumbbell Step ups (35/25)
Clean and Jerk (5 x 2 )
Clean Pull + Clean 5×2
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
* Rest 2 minutes between sets
Scoring: Load
Deadlift (6 x 3 )
Deadlift 3×6
6 Deadlifts x 3 working sets
6 Deadlifts x 3 working sets
* Move up in weight each set (Heavy)
* rest 2 minutes between sets
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1 Set
2:00 Ski or row
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups