Workout of the Day

CrossFit WOD, January 21, 2022


Warm Up/Total Session Time

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Machine (your choice)
20 Step Back Lunge R/L
10 Box Step Up R/L
:30 Handstand Hold
10 Shoulder Taps in Handstand on wall R/L

3. Barbell Movement Prep – (Perform after the metcon)
3 sets:
5 Dumbbell Bench press (Get as heavy as possible)
20 seconds HEAVY Front rack Hold (like super duper heavy!)
5 Barbell Split Thruster (each leg)

Metcon (AMRAP – Reps)
OPEN 19.3

Open 19.3

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Scaling option to finish near the target score:
For time
200’ Dumbbell Overhead Walking Lunge (40/25)
50 Dumbbell Box Step Ups (40/25)
30 Handstand Push ups – or Hand Release push ups
100’ Handstand Walk or 10 wall walks
Scoring: Reps

Target Time: Do your best. This one is basically an AMRAP as almost nobody can finish in 10 minutes! If you can’t get through at least 25 strict handstand push ups, then scale accordingly.

How to Pace: CHALLENGE! We want you to hold onto the dumbbell as long as possible before setting it down, then manageable sets on strict handstand push ups!

How it should Feel: GASSY then PAIN!!! We need you to push yourself in this 10 minutes so you can barely onto your pace. If you are in the Pain Cave by minute 9, then you’ve paced it right!

Front Squat (10×3)
Front Squat 10×3
3 Front Squats x 10 sets @ 81% of 1RM Front Squat

Scoring: Load

bike work (optional (Calories)

5x (45 Sec Fast, 90 Sec Easy)
-Rest 2 Min-
3x (45 Sec at Faster Pace, 90 Sec Easy)
-Rest 2 Min-
45 Sec at Controlled Sprint, 90 Sec Easy

*Score: Score total calories from final 45sec controlled sprint interva