CrossFit WOD, January 24, 2022
6:00-22:00
3 Sets
30/24 Cals Fast, 60 Sec Easy,
10/8 Cals Fast, 60 Sec Easy
*Rest 2 Min between sets.
Scoring: Time
3 Tempo Back Squats x 3 sets
Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top
E2MOM
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.
47:00-57:00
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Handstand Push ups
Scaling option to finish near the target score:
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×40/25)
5 Handstand Push ups or 5 Hand release push ups
TARGET SCORE
Every 5’ of lunges = 1 rep
Target Rounds each set: 10+
Minimum Rounds before scaling: 7
STIMULUS and GOALS
How to Pace: STEADY. Ten minutes is a solid amount of time. Don’t go out too fast, but aim to maintain consistent pacing.
How it should Feel: Muscular endurance. We will be building some capacity in the strict handstand push up. Expect to feel extra upper body fatigue from the front rack lunges.
0:00-5:00
1. Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
2. (Perform after the bike)
3 sets
5 Tall Box Jumps
20 Alternating Jumping Lunges
10 Dumbbell Alternating Strict Press (10 reps total)