Posted by Emanuel Erlewein on Jan 25, 2023 in
WOD-Post
CrossFit – Wed, Jan 25
Warm-Up
Warm-Up
3 Sets:
:30/side Samson Stretch
:30 Side to Side line hops
10 Bear Hug Kang Squats (medball)
5 Max Height Wallballs
+
Suggested Back Squat Warm-up Sets
EMOM x 5
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Min 5: 1-2 reps @ 75%
Strength / Skill
Back Squat (5 reps every 2:30 x 5 sets @ 80% of 1rm)
WoD
WOD (Max reps)
"Drop the hammer"
5 sets:
2 min window:
8/6 cal bike
30 double unders
max wall balls in remaining time until 2 min window
rest 30 sec between sets
*Use cal row if short on bikes or start in intervals.
Cooldown
Cooldown
A. Foam-roll / Release lower-body / hips – 2min
B. Ankle CAR’s – 4-5 slow/controlled rotations
C. Knee CAR’s – 4-5 slow/controlled rotations
D. Prone Quadruped Hip CAR’s – 4-5 slow/controlled rotations