CrossFit WOD, March 18, 2022
15:00-23:00
20 Thrusters (115/75)
40/32 Calorie Echo Bike (OR 50/40 Cal Assault Bike) (OR 500m Run)
20 Thrusters (115/75)
Scaling option to finish near the target score:
20 Thrusters (95/65)
30/24 Calorie Echo Bike (OR 40/30 Cal Assault Bike)
20 Thrusters (95/65)
Scoring: Time
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 8 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!
How it should Feel: PAIN!!! The bike and thrusters may hurt more than any other movements. USe the first thrusters to stay steady, hold an aggressive bike pace, then SELL OUT on the last 20 thrusters!!!
3 Jerk From the Rack @ 70-75%
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80%
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85%
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90%
For Time:
5 Kipping Ring MuscleUps into 5 Strict Ring Dips
4 Kipping Ring MuscleUps into 4 Strict Ring Dips
3 Kipping Ring MuscleUps into 3 Strict Ring Dips
2 Kipping Ring MuscleUps into2 Strict Ring Dips
1 Kipping Ring MuscleUp into1 Strict Ring Dip
— Rest 5 minutes —
5 Strict Handstand Pushups into 10 second Handstand Hold
4 Strict Handstand Pushups into 8 second Handstand Hold
3 Strict Handstand Pushups into 6 second Handstand Hold
2 Strict Handstand Pushups into 4 second Handstand Hold
1 Strict Handstand Pushups into 2 second Handstand Hold
0:00-15:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
5:00 Echo Bike
-Then-
2 Sets
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20/16 Calorie Echo Bike (moderate)