Workout of the Day

CrossFit WOD, March 1, 2022

3-1-22

Warm-up
Warm Up/Total Session Time
0:00-12:00, 35:00-45:00 (Barbell Prep)
tes

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Ski/Row
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
3. Barbell Prep (perform after the metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position

Metcon (Time)
T-Bone
15:00-30:00

2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x50s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-

Scaling option to finish near the target score:
2 Sets:
3-5 Wall walks
15 K2E or T2B to dirty south
50’ Double Dumbbell Front Rack Lunge (2x35s/26s) (in 25’ sections)
15 K2E or T2B to dirty south
3-5 wall walks
-Rest 1:1 b/t Sets-

Scoring: Time
TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.

Clean complex (4 x 1 complex)
Complete the following

Clean Pull + Power Clean + Clean: 4-4-3-3
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean

E2MOM

Accessory Work
Clean – take 10 min to build to a heavy
Bench press with Deadlift so do 5 sets of 4 reps of each movement (supeset, so do bench then deadlift then rest)