WOD Blog

Wed, Dec 20 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago)

12202023

(Time)
Warm-up

3 rounds (not for time) of:
1 min of easy jogging, biking, or rowing (increase the effort each round)
10 squats (squat therapy style- see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 turkish get-up, L-arm, you choose the load
1 turkish get-up, R-arm, you choose the load
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 Thrusters, empty barbell (45/35 lbs)

Skill

Dumbbell Front Rack Lunge 1-1-1
Down & Back = 1 rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning
Jackie
For time:
Row, 1000 m (2400m assault bike)
50 Thrusters, 45/35 lbs
30 Pull-ups