CrossFit WOD, February 21, 2022
15:00-25:00
2 sets (1 set every 5 minutes)
25/20 Calorie Row (OR 400m/300m Run)
25 Wall Balls (20/14)
100 Double Unders
SCALING
The SCALING aim is for a push pace with repeatable performances across all sets.
Scaling option to finish near the target score:
2 sets (1 set every 5 minutes)
20/16 Calorie Row
20 Wall Balls (14/10)
200 single unders
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.
How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.
WORKOUT STRATEGY & FLOW
Row: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on long and strong pulls with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.
Wall Balls: Unbroken! Don’t think, just do.
Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.
Every Minute x 5 minutes:
1 High Hang Squat Snatch
– Work up in weight
start at 50%
Every Minute x 5 minutes:
1 Hang Squat Snatch
– Work up in weight
start at ending weight of high hang
Every Minute x 5 minutes:
1 Squat Snatch
– Work up in weight
start at ending weight of hang
end at 90%
SHSPU
SPull ups
push ups
3-2-1
rope climbs
0:00-12:00
1. Hip Halo Activation
2.2 Sets
1:00 Row (building from easy to moderate)
10 Wall Ball Goblet Squats (at workout weight)
10 Wall Ball Push Presses (throw to target, no squat) (at workout weight)
50 Single Unders
3. Barbell Primer – Perform after the metcon
3 sets
3 Muscle Snatch (Slow from the floor until midthigh and then explode) + 3 Snatch Drop + 3 Heaving Snatch Balance