07. Dec
CrossFit WOD, December 7, 2021
12-7-2021
Warm-up
Metcon (Time)
HOT COCOA
Hot Cocoa
20:00-36:00
20:00-36:00
2 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row
SCALING
The SCALING aim is for repeatable times while maintaining intensity.
Scaling option to finish near the target score:
3 Sets (1 Set every 8 Minutes)
25/20 Calorie Row
500m Run
25/20 Calorie Row
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
CLEAN COMPLEX (5X3)
HANG, BELOW KNEE, AND FLOOR
3 Position Clean (hang, below knee, floor) 5×3
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean
* Rest 2 minutes between sets
DEADLIFT (3 X 10)
Deadlift 3×10
10 Deadlifts x 3 working sets
10 Deadlifts x 3 working sets
* Move up in weight each set
* rest 2 minutes between sets
Accessory Work
MG Handstand Workout (OPTIONAL)
MG Handstand Workout
MG Handstand Workout
5 rounds of:
-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold [right/left = 2 reps]
-100 foot Farmers Carry [75/50] [two dumbbells]
Scoring: Time
2. Movement Prep/Activation and Workout Prep
Run 200m Moderate
Row 250m Fast
3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)