Cardio CrossFit WOD, January 2, 2022

Cardio CrossFit – Mon, Jan 2

2023 New Year WOD (Time)

AQAP complete:
23 Deadlifts (95/65)
23 Push ups
23 Front Squats (95/65)
23 V-Ups (Hollow to Crunches)
23 Hang Power Cleans (95/65)
23 Wall Balls (30/20)
23 KB Swings (53/35)
23 GI Janes (1 Burpee + 1 Jumping Pull Ups)
23 Shoulder to Overhead (95/65)
23 Russian Twist Total (with Med Ball)
23 Power Snatch (95/65)
23 HSPUs
23 Bar MUs (C2B – Pull Ups – Ring Rows)
23 Overhead Squats (95/65)
23 T2B / HKR
23m (75ft) HS Walk (or Bear Crawl)
23 Box Jumps (24/20)
23 Cal Row (56 Mountain Climbers L+R=1)
23 Thrusters (95/65)
23 Burpees
(Complete 20 DUs / 40 Singles before you start each movement!)

Time Cap: 60 mins

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

RESOURCES