CrossFit WOD, January 6, 2022
15:00-37:00
50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Bar Muscle Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Bar Muscle Ups
10 Toes to bar
5 Bar Muscle Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Bar Muscle Ups
SCALING
The SCALING aim is to use weight and rep counts you are able to keep intensity high with, and stick to solid form/technique through each movement!
Scaling option to finish near the target score:
50’ Double Kettlebell Front Rack Walking Lunge (35s/25s)
12 Toes to bar or K2e
6 Bar Muscle Ups or jumping burpee pull ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (35s/25s)
2 Rounds:
6 Toes to bar or K2E
3 Bar Muscle Ups or jumping burpee pull ups
6 Toes to bar or K2E
3 Bar Muscle Ups or jumping burpee pull ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lung (35s/25s)
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: SPRINT! These short sets are all about holding onto bigger to unbroken sets and moving with purpose!
How it should Feel: GRIPPY! This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor
Cleans From the Above the Knee 4×3
3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean
3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. 1 Set:
250m Row
10 Single Arm Kettlebell Step Back Lunges (light) (each side)
8 hanging scap retractions
6 kip to swing
4 strict pull ups
3. Workout Prep
1 Set: (at workout pace)
25’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
4 Toes to bar or K2E
2 Bar Muscle Ups or 3 jumping burpee pull ups