Workout of the Day

CrossFit WOD, February 17, 2022

2-17-22

Warm-up
Warm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets
1:00 Jog
10 Kip to Swing
5 Strict Handstand Push Up (on Parallettes if performing them) (kick down and reset each rep)

3. Workout Prep
1 Set (at workout pace):
100m Run
4 Toes to Bar
2 Strict Handstand Push Ups (on Parallettes if performing them)

Metcon (Time)
XOXO

XOXO
15:00-36:00

2 Sets
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Handstand Push Up or z press
200m Run
-Rest 1:1-

Scoring: Time

TARGET SCORE
Target Time Each Set: Sub 5 minutes
Time Cap Each Set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.

How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.

Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Strict Handstand Push Up
200m Run
-Rest 1:1-

Back Squat (4 sets 5-4-3-2)
Back Squat 5-4-3-2
5 Back Squat @ 65%
4 Back Squat @70%
3 Back Squat @ 75%
2 Back Squat @ 80%

E2MOM