Workout of the Day

CrossFit WOD, January 27, 2022

1-27-22

Warm-up
Warm Up/Total Session Time
0:00-10:00

1. Hip Halo Activation
2. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position

3. Workout Prep
2 Sets
4/3 Calorie Row
4 Burpees
20 Double Unders

Power Clean (5x 1)
Today’s Lifting
12:00-25:00

Power Clean + Push Jerk 5×2
1 Power Clean + 1 Jerk x 4 sets @55% of 1RM
1 Power Clean + 1 Jerk x 1 set @60% of 1RM

E2MOM

Metcon (AMRAP – Reps)
GHOST

Ghost
30:00-54:00

6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders or single unders
-Rest 1 Minute-

Scoring: Reps

TARGET SCORE
Score = total reps

Target Reps each set: 120+

STIMULUS and GOALS
How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.