CrossFit WOD, February 8, 2022
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!
5 Back Squats x 4 sets @ 83% of 1RM
E2MoM
Scoring: Load
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)