CrossFit WOD, January 11, 2022
15:00-35:00
AMRAP 2 Minutes
12/10 Calorie Row OR 150m Run
100 Burpee Box Jump Overs (24"/20")
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.
Scaling option to finish near the target score:
AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
70 Burpee Box Jump Overs (24/20)
-Rest 1 minutes between sets-
Continue with 2 mins on/1 min off until 70 Burpee Box Jump Overs are completed. *
TARGET SCORE
Target Time: sub 14 minutes (counting the 1:00 rest each set)
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: This workout is a SPRINT and try to recover, and by sprint we mean controlled and somewhat maintainable (around 85-90%) with a 1:00 recovery. You have to take some chances early on to finish this workout faster than the rest. 1 extra burpee each set goes along way.
How it should Feel: You are going to feel everything in this workout if you approach it right. Sure you can take the easy route and coast the row into a few burpees and drag it out….That’s crap! Sell your soul!
Back Squat 5×5
5 Back Squats x 5 sets @ 70% of 1RM
E2MOM
Scoring: Load
0:00-12:00
1. Hip Halo Activation
2. 3 Sets:
250m Row
10 Inchworms
10 Box Jumps with Step Down
3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row OR 50m Run
2 Burpee Box Jump Overs (24"/20")