20211230

Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

all your squats

Pick courtesy of CrossFit 51.  I wish this for all of our great athletes in the coming New Year!

WOD:

“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (95/65)

(Feb) 28 Pull-ups

(Mar) 31 Snatches (95/65)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (95/65)

(Sep) 30 Double Unders

(Oct) 31 Thrusters (95/65)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 365M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (365 total).  The movements have been broken up to represent each month.  Happy New Year!!!

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Sit ups -> feet anchored

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 60 SUs

Cool Down:

Tabata roll out – roll out each body part 20 seconds. 10 sec breaks between body parts

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