Workout of the Day

CrossFit WOD, January 8, 2022

1-8-22

Warm-up
Warm Up/Total Session Time
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)

Metcon
Daniel in the lions den

Daniel in the Lion’s Den
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

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