CrossFit WOD, January 28, 2022
15:00-35:00
FULL SEND FRIDAY!
30 Box Jumps (24"/20")
15 Clean and Jerks (95/65)
30 Box Jumps (24"/20")
15 Clean and Jerks (135/85)
30 Box Jumps (24"/20")
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)
Scaling option to finish near the target score:
30 Box Jumps (24"/20")
15 Clean and Jerks (75/55)
30 Box Jumps (24"/20")
15 Clean and Jerks (95/65)
30 Box Jumps (24"/20")
10 Clean and Jerks (135/95)
30 Pistols
10 Clean and Jerks (185/115)
30 Pistols
5 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
Scoring: Reps
TARGET SCORE
If you finish the workout, comment the total time.
Target Reps: 200+
Minimum Reps before Scaling: 141
240 total reps in the workout
STIMULUS and GOALS
How to Pace: Grind. This workout hurts. Don’t go out too hot. Maintain a consistent pace, knowing the clean and jerks are going to feel heavy!
How it should Feel: Gassy. This workout burns the lungs and legs like no other! Make sure you are good and warmed up before you start this workout. If you push this workout right, then you will be all out of breath by the end!
* Rest as needed between sets *
*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.
0:00-12:00
Click "Workout prep notes available" directly below for the full warm up
Athletes Notes
1. Hip Halo Activation
2. 2 Sets:
1:00 Cardio (your choice) (build from easy to moderate)
10 Box Jumps with step down
10 Pistols to a box (lower height each round)
3-6 clean and jerks (build in weight each set)