14. Feb
CrossFit WOD, February 14, 2022
2-14-22
Warm-up
Metcon (Time)
the mule
The Mule
15:00-25:00
15:00-25:00
21-15-9
Deadlift (275/285)
Burpee Pull Up
Scaling option to finish near the target score:
21-15-9
Deadlift (225/155)
Burpee Pull Up
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.
How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!
Scaling option to finish near the target score:
21-15-9
Deadlift (225/155)
Burpee Pull Up
snatch push press + overhead squat (5-5-4-4)
complete the following
Snatch Push Press + Tempo OVHS + OVHS 5-5-4-4
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM (7/10 RPE)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM (7.5/10 RPE)
based on snatch max
E90 sec.
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM (7/10 RPE)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM (7.5/10 RPE)
based on snatch max
E90 sec.
Scoring: Load
Front Squat (8 sets of 3 reps )
Front Squat 8×3
3 Front Squats x 8 sets @80-85% of 1RM (8-8.5/10 RPE)
* Complete a set every 90 seconds (12 minutes total)
3 Front Squats x 8 sets @80-85% of 1RM (8-8.5/10 RPE)
* Complete a set every 90 seconds (12 minutes total)
* If the percentages feel heavier than the associated RPE, then go off of RPE *
Scoring: Loa
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row (10 Damper)
15 Banded Good Morning
10 Inchworm
10 Hanging Scap Retraction
-Then-
Build to Deadlift weight.