February 1, 2023

January 31, 2023
Daily WOD

CrossFit – Wed, Feb 1

Warm-up

A. General

EMOM 4

Machine 10-15 cals

B. Mobility

Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

C. Specific

2 Sets

5 Banded W pull apart

5/arm Bottom up KB Press

3 Wall walks

Gymnastics
Gymnastics (4 Rounds for reps)

4 sets

4 Deficit HSPU

10 Strict HSPU

RX+ 5 sets

TC: 12 min

Score: Deficit Height

Scaling Options

Beginner

6 DB Push Press @UB Weight

10 DB Strict Press

Intermediate

2 Deficit Pike HSPU

6 Pike HSPU

Perform

4 Deficit Strict HSPU @12”

6 Deficit Strict HSPU @8”

8 Deficit Strict HSPU @6

10 Strict HSPU

Rest 3 minutes

Repeat Kipping

Metcon
Metcon (4 Rounds for reps)

Every 3 minutes for 12 minutes

15 KBS 24/16 Kg

12 Alternating DB Step-ups 2×50/35 lbs

12 Burpee Box Jump over 24/20″

KG: 22.5/15 KG

TC: 12 min

Score: Slowest Interval

Scaling Options

Beginner

12 KBS @16/8

12 Alternating DB Step-ups @1×20/10 lbs

8-12 Burpees

Intermediate

10-15 KBS @ 24/16kg

12 Alternating DB Step-ups @2×35/25 lbs

12 Burpee Box Jump over @24/20″

Perform

Every 3 minutes for 12 minutes

12 Cal Row

12 Alternating DB Step-ups @2×50/35 lbs

12 Burpee Box Jump over @24/20″

Extra Accessory
Post Chain/Core (Checkmark)

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank