Workout of the Day

CrossFit WOD, January 18, 2022

1-18-22

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

1. Mayhem Hip Halo Activation
2. 2 Sets:
250m Row
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight.

Metcon (Time)
Kingpin
15:00-39:00

100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)

Scaling option to finish near the target score:
80 Double Unders or 120 SU
20 Thrusters (75/55)
-rest 4:00-
70 Double Unders or 100 SU
18 Thrusters (75/55)
-rest 4:00-
60 Double Unders or 80 SU
16 Thrusters (75/55)
-rest 4:00-
50 Double Unders or 70 SU
14 Thrusters (75/55)

*You must go faster on each subsequent interval than the prior interval

Scoring: Time

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!

How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.

Back Squat (5×5)
Back Squat 5×5
5 Back Squats x 5 sets @ 75% of 1RM

E2MOM