CrossFit WOD 1/5/2021

Warm-up (No Measure)

General Warm-Up:

Complete 3 Rounds:

Hollow Body Hold 15sec.

Rest 15 sec

Superman Hold 15sec

Rest 15 sec

Bottom Squat Hold 15sec

Rest 15 sec

Hang From Bar 15sec

Specific Warm-Up:

After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after completion and prior to the start of the WOD.

Dial Movement:

6 Cal Bike

6 Hang Power Clean (empty bar)

6 Wall-Ball (2 smaller than normally used ball)

-Rest/Adjust Weight-

Gain Speed:

4 Cal Bike

4 Hang Power Clean (~75% WOD weight)

4 Wall-Ball (1 smaller than normally used ball)

-Rest/Adjust Weight-

Game Speed:

2 Cal Bike

2 Hang Power Clean (WOD weight)

2 Wall-Ball (WOD weight)

Strict Toes-To-Bar (5-5-5-5-5)
Metcon (Time)

For Time:

21-15-9

Hang Power Clean

Wall-Ball

Cal Bike

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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