CrossFit WOD, December 27, 2021
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy
30:00-48:00
4 Rounds
8 Overhead Squats (115/80)
16 GHD Sit Ups or med ball sit ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups or HSPU
Target Time each set: sub 4 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY
How it should Feel: GASSY!
Scaling option to finish near the target score:
4 Rounds
8 Overhead Squats (95/65)
12 GHD Sit Ups or med ball sit ups
-At 10:00-
4 Rounds
8 Front Squats (95/65)
5 Handstand Push Ups or HRPU
Part 1:
5 Sets:
5 Sec Gradual Acceleration to 100%
5 Sec Sprint at 100%
5 Sec Controlled Sprint at 98%
*Full recovery between sets.
Rest 3
Part 2:
4 Sets:
3 Min Fast
-2 Min Rest-
4x (45 Sec Moderate, 45 Sec Easy)
*No additional rest between reps, sets, or rounds.
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep
3 sets:
6 Goblet Hold Lateral Lunge (each leg)
20 Banded Face Pull
10 [Bird Dog] (hold two second at the top)
3. Workout Prep (Done after the lifting)
1 Set (at workout pace):
3 Rounds
3 Overhead Squats empty bar
6 ab mat Sit Ups
3 Front Squats empty bar
3 pike Push Ups