Workout of the Day

CrossFit WOD, January 10, 2022

1-10-22

Warm-up
Warm Up/Total Session Time
0:00-5:00

1. Echo Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Barbell Prep (after the bike workout)
A) Burgener Warm up Snatch
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon (Time)
BIKE

Bike Progression
5:00-20:00

Part 1:
2 Sets:
3 Sec Acceleration to Goal Pace
7 Sec Fast
50 Sec Easy
3 Sec Acceleration to Goal Pace
12 Sec Fast
45 Sec Easy
3 Sec Acceleration to Goal Pace
17 Sec Fast
40 Sec Easy
*Rest 2 Min between sets.

Part 2 (after full recovery):
3x 50/40 Cals Fast
*3 Min Rest between sets.

Metcon (Time)
spiderman

Spiderman
25:00-40:00

2 Sets
3 Rounds
15 Toes to bar
3 Squat Cleans (205/135)
-Rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets
3 Rounds
12 Toes to bar
3 Squat Cleans (185/115)
-Rest 1:1 b/t sets-

Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY pacing will be the smart approach for this workout. With a strong emphasis on grip and multiple rounds/sets, we definitely don’t want to be pushed to our limits early on.

How it should Feel: GRIPPY with a CARDIO kick to it. Reps and weight are not crazy high, so this will make for a fun, non-stop effort through the multiple sets.

Snatch (3 position snatch 5 sets one complex)
45:00-60:00
3 Position Snatch (High hang + Below the Knee + 1" off the floor) 5×3
1 High hang + 1 Below the Knee + 1, 1" off the floor x 2 sets @ 70%of 1RM
1 High hang + 1 Below the Knee + 1, 1" off the floor x 3 sets @ 73%of 1RM

E2MOM

Accessory Work
3 Strict Ring Muscle Ups
– rest 15 seconds —
35% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

2 Strict Ring Muscle Ups
– rest 15 seconds —
30% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

1 Strict Ring Muscle Up
– rest 15 seconds —
20% of 3 minute test of your Kipping Ring Muscle Up from week one

SCALING:
###If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:

3 strict Heel Box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort chest to bar chin ups
–rest 60 seconds —

2 strict box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort ring dips
–rest 60 seconds —

1 strict box assist strict ring muscle up
– rest 15 seconds —
1 minute max effort False Grip Ring Pull-Ups