Workout of the Day

CrossFit WOD, February 8, 2022

2-8-22

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

1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
3-5 minute bike OR Row (build from easy to moderate)
-then-
1 Set
10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand Hold
15 banded good mornings
10 Calorie Bike (OR Row) (Fast)

Metcon (Time)
Hey Jude

Hey Jude
15:00-45:00

2 Sets:
15-12-9
Calorie Bike (OR Calorie Row OR 150-125-100m Run)
Deadlift (225/155)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Bike (OR Calorie Row OR 400m Run)
200’ Handstand Walk or 8 wall walks

SCALING
Scaling option to finish near the target score:
2 Sets:
15-12-9
Calorie Bike (OR Calorie Row OR 150-125-100m Run)
Deadlift (185/125)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Bike (OR Calorie Row OR 400m Run))
150’ Handstand Walk or 5 Wall walks

TARGET SCORE
Target Time sets 1-2: sub 3 minutes

Target Time set 3: sub 5 minutes

Time Cap sets 1-2: 5 minutes

Time Cap set 3: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a pace that gives you some butterflies in your tummy just thinking about it!

How it should Feel: LACTIC ACID PARTY! The bike deadlift combo is going to light up those legs and let us see how well we are adapting to all of our bike and pulling work!

Back Squat (4×5)
Back Squat 4×5
5 Back Squats x 4 sets @ 83% of 1RM
E2MoM
Scoring: Load