CrossFit WOD, January 20, 2022
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM
E:90
15:00-40:00
Run 1,200 meters or 1500m row
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters or 1000 m row
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters or 500m row
21 kettlebell swings (53/35)
12 pull-ups
Scaling option to finish near the target score:
Run 1000 meters or 1250m row
63 kettlebell swing (35/26)
24 pull-ups or Jumping pull ups, aussie pull ups
Run 600 meters or 800m row
42 kettlebell swings (35/26)
16 pull-ups or jumping pull ups or aussie pull ups
Run 200 meters or 250m row
21 kettlebell swings (35/26)
8 pull-ups or jumping pull ups or aussie pull ups
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!
How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2.
1 Set
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
b) 3x High Hang Clean + 3x Hang Clean + 3x Clean