CrossFit WOD, February 2, 2023

Written by CrossFit727Posted on February 1, 2023

CrossFit – Thu, Feb 2

Warm-Up

Warm-Up

<p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Double Unders or Double Attempts</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Then…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Shoulder Press</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Side Lunge</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">10 Alt. Mountain Climbers</span></p>

Workout – Performance

Metcon

<p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">DB Goblet Squats (Athlete Choice, AHAP)</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">5-10-15-20-25-30-35-40-45-50</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">Double Unders (Unbroken Optional)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">(Score is Time)</span></p>

Workout – Fitness

Metcon

<p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">DB Goblet Squats (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-40-45-50*</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">*Option to Change DU Volume to:</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">25-25-25-25-25-25-25-25-25-25</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">or…</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-35-35-35</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">(Score is Time)</span></p>

Post-Workout Strength – All

Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)

<p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">(Score is Weight)</span></p><p><br /> </p>