Saturday 20220108

CrossFit Rx – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Warm-Up (let’s get really warm !!)

21-15-9 (Women’s Calories 16-12-8)

Calorie Machine (any machine available)

Air Squats



– into –

3 sets (empty bar)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats


Warm-up (No Measure)

**2. Workout Prep**

1 set

30-second Row (workout pace)

5 Front Squats


Metcon (Time)


3 rounds

1000m/850m Row

30 Front Squats (95/65)


Target time: 17-19 minutes

Time cap: 24 minutes

3 rounds

850m/750m Row

40 Air Squats


Warm-up (No Measure)

DB Good Mornings

4 sets: 15 reps

*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.


Warm-up (No Measure)

Flat Bench DB Chest Fly

4 sets: 10 reps

*Build to a light/moderate weight and stay the same or build across all sets.
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.


Warm-up (No Measure)

Inverted Skull Crusher

4 sets: 10 reps
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.


Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

* If time permits



Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *