CrossFit WOD, January 25, 2023

Written by CrossFit727Posted on January 24, 2023

CrossFit – Wed, Jan 25

Warm-Up

Warm-Up

<p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">3:00 Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">50’ Light KB Goblet hold Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">3/3 Single Leg Bridge-Ups at a 30X3* Tempo</span></p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">:45 Plank Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52095ef3-7fff-23f0-814d-b817f62a4f58">*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top. </span></p><p><br /> </p>

Strength – All

Deadlift (6-6-6-6*)

<p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">*Start Moderate-Heavy and build to Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75fca4c2-7fff-7268-8c19-b3c7a979a711">(Score is Weight)</span></p><p><br /> </p>

Workout – All

Metcon

<p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">8 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 2 – Up-Down Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">MOVT 3 – Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">-No Additional Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">*1 SET = MOVT 1-MOVT 3.</span></p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b3332430-7fff-e41c-ab45-515de289f3bc">(Score is Total Reps)</span></p><p><br /> </p>

Optional Cool Down

FOR RECOVERY

<p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10/10 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10/10 Banded Hamstring Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">10 Slow Cat/Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b9c1ab91-7fff-3ca4-cb58-1d045a54132f">(No Measure)</span></p><p><br /> </p>