January 31, 2023

January 30, 2023
Daily WOD

CrossFit – Tue, Jan 31

Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Air squats

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded W-Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

Half kneeling hip flexor stretch

3 sets of 5 reps w/ 7 sec hold contraction

https://www.youtube.com/watch?v=Hmec1bQBQOE

C. Specific

10/10 banded monster walks

6 Wall balls @As high as possible

5 Pause Back squat @explode up

Weightlifting
Back Squat (5 @ 75%
3 @ 85%
1+ @ 95%

1+ is a max effort
)

TC: 9 min

Score: Weight

Scaling Options

Beginner

5 @ controlled weight

3×3 @ Slightly heavier than 5 rep

Intermediate & Perform

As Written

Metcon
Metcon (Time)

5 rounds for time

15 Hang Power clean 95/65lbs

15 Wall balls 20/14lbs @ 12/10’

KG: 45/30, 9/6 KG

TC: 15 min

Score: Time

Scaling Options

Beginner

10 Hang Power clean 45/35lbs

10 Wall balls @14/10 lbs

Intermediate

15 Hang Power clean 75/55lbs

15 Wall balls @20/14 lbs @ 10/9’

Perform

5 rounds for time

15 CTB

15 Wall balls @30/20 lbs

Extra Accessory
Upper Accessory (Checkmark)

2 x 12 Bent over lateral raise

2 x 12 Trap-3 raise

2 x 12 Banded Pulldown

Rest 60 seconds between each set for every exercise