CrossFit WOD, February 9, 2022

By
testing_admin
December 12, 2022
CrossFit WOD, February 9, 2022

2.9.2022



Warm-up

[3:00-15:00]
8:00 AMRAP
1:00 Bike
8/8 Single Leg Romanian Deadlift
6 No-Dip Muscle Cleans
:30sec Weighted Dead-Bug (barbell)
5 Kneeling Jump to Vertical Jump
10 Alternating Ice Skater Jumps (5/5) *stick landing

Then with Empty Bar

5 RDL
5 Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Hang Clean

Weightlifting

[15:00-30:00]

Hang Power Clean (Build to a tough 3 rep in 15:00)

Specific Prep

[30:00-38:00]
5 kips swings + 5 Toes to bar (or workout movement)
3 Dual DB step overs
3 burpee Box jump over
3 burpees over DBs (lateral)

Metcon

[38:00-56:00]

Bay Harbour Butcher (Time)

For Time: (18:00 TIME CAP)
25/18 Cal Bike
25 Toes to Bar
25 Burpee Box Jump Overs 24/20''
25/18 DB Deficit Push-Ups
25 Dual DB Step-Overs (35/25#)
25 Weighted Sit-Ups
25 Lateral Burpees over DB's

Open/RX+:
30/22 Cal Bike
30 Toes to Bar
30 Burpee Box Jump Overs 24/20''
30/22 DB Deficit Push-Ups
30 Dual DB Step-Overs 50/35#
30 GHD Sit-Ups
30 Lateral Burpees over DB's
CC: Push/Threshold
Time Domain: 14:00-16:00
This is a fun little chipper here that will get your core fatigued by that final set of Burpees.

**Think about a strong bike effort into focusing on just staying moving through the middle of this workout
** Attack the final set of lateral burpees if you have anything left in the tank!

Bay Harbour Butcher (BUILD) (Time)

For Time (18:00 TIME CAP)
25/18 Cal Bike
20 Alternating V-Ups
30 Alternating Step-Ups
20/15 Push-Ups
20 Single DB Step-Overs
20 Sit-Ups
20 Burpees

Cool Down/Stretch

[56:00-60:00]
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
1:00 Cat/Cow Flow

Accessory Work


Metcon (Weight)

3 Sets, for Quality
10/10 Bulgarian Split Squat
:30sec Handstand Hold (nose to wall or freestanding)
6 Dragon Flags

EXTRA Competitor WOD


Back Squat (6:00 EMOM x 5 Reps @ 65-70%)

*work on speed out of the hole on each rep

Metcon (AMRAP - Rounds and Reps)

16:00 AMRAP
100ft Sled Push
6 D-Ball Cleans (heavy)
100ft Dual DB OH Carry

Continue Reading

pushpress gym management software for boutique gyms and fitness studios