January 14, 2022

Friday, January 14th 2022

Warm-up
A. General
Row 150m / 400m Bike
30 sec Box elevated Front rack stretch
Row 150m / 400m Bike
30 sec Box elevated Front rack stretch

B. Mobility
Couch stretch
30 sec/side

C. Activation
25′ Banded Monster Walk

6/6 Front rack bulgarian split squats
12 Pause glute bridge

D. Metcon Prep
Snatch Skill
*We will coach the snatch today, but it’s fine for athletes to do clean and jerks if this will be more sustainable for them.

3 sets @ascending to working weight
3 Muscle snatch
3 OHS
3 Power Snatch balance
3 Bar facing burpees
*Watch for athletes to maintain a vertical bar path

Strength
Front Squat (3 Rep Max)
Score: Heaviest set
TC: 15 mins

Scaling options
Beginner
Every 3 min for 15 min
3 Front Squats
-Building in weight

Intermediate
As Written

COMP
(Pre metcon)
Clean Complex
In 7 mins Build to a heavy
Front squat + Jerk + Front squat
3 + 1 + 3
From the floor, you can squat clean the first rep

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

KG: 40/30
Score: Time

Scaling options
Beginner
10 rounds for time of:
8 Snatches @light
6 burpees

Intermediate
10 rounds for time of:
6 ground-to-overheads, 75/55 lb.
8 bar-facing burpees

COMP
As written

Extra Accessory
Metcon
3 sets
12 Reverse hypers
30 sec/side Side lying Clam raise hold

Goal: Post chain + hip strength