Workout of the Day

CrossFit WOD, January 31, 2022


1. Echo Bike Warm Up
4 sets:
5sec acceleration to sprint,
5cal at 100/80cal goal pace,
5cal at easy recovery,
Rest 2-3min,

Part 2:
10sec acceleration to sprint,
15cal at 100/80cal goal pace,
15cal at easy recovery,

after the bike Metcon

2. Barbell Prep
Burgner Warm Up Snatch

Metcon (Time)
100/80 cal bike

Echo Bike "100/80 calorie for Time" Progression

100/80 calories for time

Scoring: Time
12 min cap

Record total 100/80 cal time

Snatch (5×3)
Snatch From Above The Knee + Snatch 5×3
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM
2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM


Metcon (AMRAP – Rounds and Reps)
the book of Boba

The Book of Boba

AMRAP 8 Minutes
80 Double Unders
8 Power Clean and Jerks (135/95)

Scaling option to finish near the target score:
AMRAP 8 Minutes
60 Double Unders or 120 su
6 Power Clean and Jerks (115/80)
Scoring: Rounds + Reps

Athletes Notes

Target Rounds: 6+

Minimum Rounds before Scaling: 4

How to Pace: We want you to CHALLENGE yourself with the pace across the entire 8 minutes Don’t try to be a hero and sprint the first round, because the money is made in the last 2-3 minutes, where you can continue to hold onto an aggressive pace.

How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.