CrossFit WOD, January 15, 2022
15:00-45:00
2 rounds
2000m bike(resting partner must perform 75 double under prior to every switch)
12 Rope Climbs (Split)
2000m bike (resting partner must perform 75 double under prior to every switch)
17 Overhead Squats (185/125) (Split)
*Sub 1000m Row if needed for Bike
Scaling option to finish near the target score:
2 rounds
2000m bike
8 Rope Climbs (Split)
2000m bike (resting partner must perform 50 double under prior to every switch)
17 Overhead Squats (155/105) (Split)
*Sub 1000m Row if needed for Bike
TARGET SCORE
Target Time: sub 24 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: Here’s a STEADY GRIND for you and your partner. Through the bike/double unders the intensity should high and calm down when the higher skill movements come into play. Make sure to establish a plan prior for efficient transitions on and off the bike so one partner isn’t waiting for the double unders to be completed.
How it should Feel: With the right timing and weight selected this workout will not only be GRIPPY but the LACTIC ACID will start to build heavy after the first round is complete.
50:00-59:00
3 Sets (1 Set every 3:00)
10 Power Clean and Jerks
Set 1: 135/95
Set 2: 155/105
Set 3: 185/125
*Perform all as singles (no touch’n go)
0:00-12:00
Click "Workout prep notes available" directly below for the full warm up
Athletes Notes
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Bike (10 Damper)
25 Single Under
3 World’s Greatest Stretch (each side)
5 Strict Pull Up
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 Squat with Single Arm Dumbbell Press (Light-Moderate)
3. Workout Prep
1 Set (at workout pace)
200m Bike Erg
15 Double Under
1 Rope Climbs
1 Overhead Squat (at workout weight)