CrossFit WOD, January 14, 2022
15:00-26:00
FULL SEND FRIDAY
5 Rounds
25′ Handstand Walk or 5 wall walks
11 Deadlift (225/155)
25′ Handstand Walk or 5 wall walks
7 Bar Muscle Ups
Scaling option to finish near the target score:
5 Rounds
15′ Handstand Walk or 3 wall walks
11 Deadlift (185/125)
15′ Handstand Walk or 3 wall walks
5 Bar Muscle Ups or jumping burpee pull ups, or jumping BMU
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
How to Pace: STEADY pacing with smart, calculated rest stops to keep consistent round times. If you hit on all cylinders and pace perfect can finish with a bang and find that PAIN CAVE on the last round!
How it should Feel: GASSY and GRIPPY, be smart of the both bar movements to not push to the breaking point early and try to stay somewhat relaxed when inverted. Embrace the PAIN CAVE here!!
Front Squat 10×3
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
E:90
50:00-60:00+
5 Sets
90 Sec Fast
90 Sec Easy
*No rest between reps or sets.
Details: The average wattage during the fast intervals should be double (2x) the easy intervals.
*SCORE: Record average watts from the slowest (least ave watts) 90sec fast interval
Scoring: Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Machine (your choice)
10 Wall Shoulder Opener
20 Shoulder Taps in Handstand
10 Dumbbell Suitecase Deadlifts (moderate) (each side)
5 One Arm Hang & Shrug (each side)
4 Kip to Swing, 2 Strict Pull Ups