07. Jan
CrossFit WOD, January 8, 2022
1-8-22
Warm-up
Metcon
Daniel in the lions den
Daniel in the Lion’s Den
15:00-43:00
15:00-43:00
4 rounds
7 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 15/12 Calorie Bike
Min 4: 15 GHD SIt Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 Sandbag Cleans (150/100)
Min 7: Rest 1:00
Scoring: Checkbox
Athletes Notes
TARGET SCORE
Score this one by checkmark
Target time each minute: Sub 40 seconds
Time Cap each minute: 50 seconds
Clean and Jerk (2-2-1-1-1-1 )
Today’s Lifting
48:00-60:00
48:00-60:00
Clean & Jerk 2-2-1-1-1-1
Clean & Jerk for load:
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 80%
1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.
* Rest 60-90 seconds between sets *
Scoring: Load
0:00-12:00
Click "Workout prep notes available" directly below for the full warm up
Athletes Notes
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1 Set
1:00 Cardio (your Choice)
8 Single Arm Kettbell Swings (each Side) (light/moderate)
12 Alternating V Ups
3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
5 Kettlebell Swings (at workout weight)
5/4 Calorie Bike Erg
5 GHD SIt Ups
5/4 Calorie Ski
2 Sandbag Cleans (at workout weight)