19. Jan
CrossFit WOD, January 19, 2022
1-19-22
Warm-up
Metcon (Time)
mockingbird
Mockingbird (SemiFinals & Games)
2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Bike
Dumbbell Overhead Squats (70/50)
-Rest 1:1-
30-20-10
Calorie Bike (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)
2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Bike
Dumbbell Overhead Squats (70/50)
-Rest 1:1-
30-20-10
Calorie Bike (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)
Scoring: Time
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation
2-3 Sets
300m Bike
10 PVC Overhead Squat
10 Push Up
10 Single Arm DB Overhead Squat R/L (Light-Moderate)
4. Workout Prep
1 Set (at workout pace):
2 Sets
3 Calorie Bike
2 Dumbbell Overhead Squats (at workout weight) (each arm)
2 Bench Press (at workout weight)