Workout of the Day

CrossFit WOD, January 24, 2022

1-24-22

Warm-up
Warm Up/Total Session Time
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)

Metcon (Time)
bike

Bike
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

Back Squat (Back squat tempo 3×3)
TEMPO (3:2:3:1) Back Squat 3×3
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.

Metcon (AMRAP – Reps)
grand canyon

Grand Canyon
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.