CrossFit WOD, January 7, 2022
15:00-32:00
3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)
-Rest 5:00 –
For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)
Scaling option to finish near the target score:
3 Rounds for Time
9 Chest-to-Bar Pull-Ups or aussie pull ups
7 Burpees to bar
5 Front Squats (155/105)
-Rest 5:00 –
For Time:
27 Chest to Bar or pull ups or aussie pull ups
21 Burpees to bar
15 Front Squats (155/105)
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
The Stimulus for todays workout is high intensity for both sets. You will have a 5:00 rest between with a shorter workout so that means we can push the pace a little faster than normal and recover the best we can between. The First workout is "Rounds" and the second workout is "Chipper" style but with the same movements and total reps. Let’s see if we can have matching times with 2 different rep schemes.
3 Front Squats x 10 sets @ 75% of 1RM Front Squat
E:90
50:00-60:00+ OPTIONAL
3 Min Moderate
1 Min Easy
1 Min Fast
1 Min Easy
-15 Sec Rest-
2 Min Mod/Fast
1 Min Easy
45 Sec Fast
45 Sec Easy
-45 Sec Rest-
1 Min Fast
1 Min Easy
30 Sec Fast
30 Sec Easy
-1 Min Rest-
30 Sec Controlled Sprint
1 Min Easy
15 Sec Controlled Sprint
15 Sec Easy
-90 Sec Rest-
90 Sec Easy
-No Rest- (Reset Monitor)
30 Cal Sprint at Max Effort.
Record final 30 Cal Sprint at Max Effort time.
Scoring: Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. 1 Set
1:00 Row
6 Hanging scap retractions
6 kip to swing
3 up downs (burpee without push up)
3 spiderman lunge stretch (each side)
6 goblet squats (build in weight across rounds)
3. Workout Prep
1 Set: (at workout pace)
6 Chest to Bar Pull Ups
4 Bar Facing Burpees
2 Front Squats (at workout weight)