Workout of the Day

CrossFit WOD, January 13, 2022

1-13-22

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

1. Hip Halo Activation
2. 2 Sets
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)

3. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
3/2 Calorie Row

4. Barbell Primer – (Perform after the Metcon)
Tall Power Cleans : 2",4",6", full squat

Each repetition, you will receive the barbell a little lower for 4 total reps per set.
This is a skill work. Don’t worry about heaving loading.

Metcon (Time)
Green Goblin

Green Goblin
15:00-35:00

3 Sets (1 Set every 5 minutes)
50 Wall Balls (20/14)
25/20 Calorie Row

Scaling option to finish near the target score:
3 Sets (1 Set every 5 minutes)
40 Wall Balls (20/14)
20/16 Calorie Row

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Not a sprint but not a walk in the park. Ignore the burn and push to keep the high rep sets and consistent row pace. We do want to CHALLENGE ourselves to keep big sets and hold aggressive rowing [ace

How it should Feel: LACTIC ACID PARTY! Legs are getting hit from both directions with this one so stay steady and maintain good quality movement.

Clean and Jerk (4×4)
3 Position Cleans + Jerk (Above knee, Below Knee, 1" off floor) 4×4
1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk x 2 sets @ 73% of 1rm Clean
1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk x 2 sets @ 78% of 1rm Clean