21. Mar
CrossFit WOD, March 21, 2022
3-21-22
Warm-up
Metcon
Closing In
15:00-27:00
15:00-27:00
12 minute EMOM:
odd minute: 15 GHD Sit Ups (OR 20 Abmat Sit Up)
even minute: 2 Rope Climbs (OR 8 Strict Pull Ups)
Scoring: Checkbox
Front Squat (3-3-2-2-1-1-1)
Front Squat 3-3-2-2-1-1-1
3 Front Squats
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
*Build to a moderate single for the day
Accessory Work
Zone 2 Cardio/Heart Rate (OPTIONAL)
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+98 = 148
Zone 2 Range = 125 bpm to 148 bpm
Scoring: Checkbox
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2.
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Pull Up
3. Barbell Primer – (Perform after the metcon)
3 sets alternating movements:
(3+3) Muscle Snatch (Slow from the floor until midthigh and then explode) +Snatch Drop:
3 Pressing Snatch Balance