Workout of the Day

CrossFit WOD, February 24, 2022


Warm Up/Total Session Time

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

2. 2 Sets:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Pull Ups
200m Jog
10-15’ Handstand Walk or 2 wall walk

Quaking Aspen

Quaking Aspen

18 Minute EMOM
3 rounds
Minute 1: 15/12 Calorie Bike (OR 150m Run)
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 15/12 Calorie Echo Bike
Minute 4: 3 Muscle Ups/bar MU
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk

3 rounds
Min 1: 12/10 Calorie Bike (OR 150m Run)
Min 2: 10 Box Jumps (20"/16")
Min 3: 12/10 Calorie Echo Bike
Min 4: 3 jumping burpee pull ups
Min 5: 150m Run
Min 6: 30 second Handstand Walk (practice) or hold

SCORE is checkbox for completion

Target time each minute: Sub 45 seconds

Time cap each minute: 55 seconds

How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.

How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.

Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.

Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.

Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.

Back Squat (8-6-4-2)
Back Squat 8-6-4-2
8 Back Squat @ 55%
6 Back Squat @ 65%
4 Back Squat @ 75%
2 Back Squat @ 85%