Workout of the Day

CrossFit WOD, February 3, 2022


Warm Up/Total Session Time

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Mayhem Hip Halo Activation

2. 3 sets Set:
200m Row
8 hanging scap retractions
4 kip to swing
8 goblet squats (light/moderate weight)
4 half kneeling single arm kettlebell presses (light weight) (each side)

Metcon (Time)
flame thrower

Flame Thrower

100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups

Scaling option to finish near the target score:

80 Wall Balls (20/14)
60 Toes to bar or K2E, or K2 waist
40 Wall Balls (20/14)
15 Bar Muscle Ups or burpee pull ups or strict pull up and dips
Scoring: Time

Target Time: 13-15 minutes
Time Cap: 20 minutes
How to pace: GRIND! This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.

How it should feel: LACTIC ACID PARTY & GRIPPY! The pump of full body work from the wall balls to the gymnastic work will get us on fire!! Look to have the grip pump as well from the big sets of toes to bar!

Clean and Jerk (4-4-3-3-3)
Clean From Above the Knee + Clean + Jerk 4-4-3-3-3
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean
1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean


Scoring: Load