Workout of the Day

CrossFit WOD, February 10, 2022


Athletes Notes

1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Set
50 Single Unders
25 Plate Hops
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Jumping Air squats

Metcon (Time)
Here Comes the Sun

2 Sets (1 Set every 7 minutes)
150 Double Unders
50 Wall Balls (20/14)

Scaling option to finish near the target score:

2 Sets (1 Set every 7 minutes)
90 Double Unders – 120 SU
30 Wall Balls (20/14)

Scoring: Time

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.

How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!

Power Clean (4 x 2 )
Power Clean + Push Jerk 4-4-3-3
2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean
2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean
– Catch the Power Clean at Parallel with a 1-second pause in receiving position –

Scoring: Load