31. Dec
CrossFit WOD, December 31, 2021
12-31-21
Warm-up
Metcon (Time)
who you going to call
"Who you gonna call?"
15:00-29:00
15:00-29:00
FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 14 minutes
SCALING
Scaling option to finish near the target score:
3 Rounds
25 Wall Balls (20/14)
50 Double Unders or 100 SU
25 Toes to Bar or 25 K2E
50 Double Unders or 100 SU
Front Squat (5 x 3 )
Front Squat 5×3
3 Front Squats x 5 sets @ 60-70%
3 Front Squats x 5 sets @ 60-70%
Bench Press (4 x 5 )
TEMPO Bench Press 4×5 at (4:0:3:0) Light/Moderate Weight
4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)
4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavy
Accessory Work
MG Farewell 2021 (OPTIONAL)
20 minute AMRAP
20 Calorie Echo Bike
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed
20 minute AMRAP
20 Calorie Echo Bike
21 Box Bar Muscle-Ups*
20 Calorie Row
21 Strict Pull Ups
20 Calorie Ski
21 GHD Sit-Ups
*Scale to Chest To Bar if needed
**Sub 25/20 Calorie Assault Bike if needed
Scoring: Rounds + Reps
2. Movement Prep/Activation and Increasing Heart Rate
1 Rounds:
1:00 Row
25 Single Under
20 Alt. Leg V-Up
15 Banded Air Squat
3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
15 Double Unders
5 Toes to Bar