Workout of the Day

  1. Home
  2. Workout of the Day
  3. CrossFit WOD, March 22, 2022
22. Mar
Uncategorized

CrossFit WOD, March 22, 2022

3-22-22

Warm-up
0:00-12:00

1. Hip Halo Activation
2. 2 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction
3. Barbell Prep (Perform after the metcon)
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

Metcon (Time)
Air Up
15:00-35:00

3 Sets:
Run 300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-

Deadlift (5-4-3-2-1)
Bench Press and Deadlift
You will do 5 sets of 5,4,3,2,1 reps of each movement (15 total deadlifts and 15 total bench presses)

Deadlift 5-4-3-2-1
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

Accessory Work
Clean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean: 4-4-4
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE)
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 80-85% (OR 8-8.5/10 RPE)