Workout of the Day

CrossFit WOD, March 2, 2022

3-2-22

Warm-up
Warm Up/Total Session Time
0:00-12:00

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

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.

Metcon
Filet Mignon
15:00-35:00

20 Minute EMOM
4 Rounds
Minute 1: 50’ Sled Push (light/moderate weight)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Row OR 150m Run
Minute 5: Rest
*Don’t go over 70% intensity

Scaling option to finish near the target score:
20 Minute EMOM
Minute 1: 50’ Sled Push (light weight)
Minute 2: 3 Bar Muscle-Ups or burpee jumping pull ups
Minute 3: 4 Power Cleans (135/95)
Minute 4: 12/10 Calorie Row
Minute 5: Rest
*Don’t go over 70% intensity

TARGET SCORE
Score is a checkmark!

Target Time each minute: sub 40 seconds

Time Cap each minute: 55 seconds

STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.

How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.

Back Squat (4×3)
Back Squat 3-3-3-3
3 Back Squat x 4 sets

* Build to a heavy triple for the day

Accessory Work
front rack lunge and push press superset
5 sets of 4 reps each movement. you will need two barbells

power snatch + Squat snatch –
set 1 4 ps +4 SS barbell cycle
set 2 3 ps +3 SS
set 3 2 PS + 2SS
set 4 1 PS + 1 SS
build weight each round

12 sets
row 500m
rest 1 min Between sets