WOD
 | Mon, Feb 14 2022 |  |
| CrossFit 20220214 | Home WOD 20220214 |
CrossFit 20220214
(Time, Rx2, Rx3)
Warmup
Pistol Review
Back Squat Warmup
EMOTM x 10
- 1 Back Squat (increase load on as many sets as possible)
WOD:
- 10 Pistols
- 20 Double Unders
- 20 Pistols
- 40 Double Unders
- 30 Pistols
- 60 Double Unders
- 40 Pistols
- 80 Double Unders
- 50 Pistols
- 100 Double Unders
Rx2 - Box Pistols & 30 sec Double Unders for first 2 rounds, 1 min Double Unders for last 3 rounds
(if you can do pistols but not the volume listed for Rx, then try scaling to multiples of 8, or 6)
Rx3 - Air Squats & 30 sec Singles for first 2 rounds, 1 min Singles for last 3 rounds
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| Levi | 14:08 Rx | Did it with Jason, he got 18:22. Also I built up to 285 and Jason built up to 385 | | Brittney | 8:28 Rx2 | | | James H | 8:30 Rx2 | | | Josh | 13:25 Rx2 | | | Ankur | 13:31 Rx2 | | | Daniel O | 15:30 Rx2 | | | Elizabeth J | 8:43 Rx3 | 24” box squats | | Sushant | 12:11 Rx3 | | | Tracy L | 14:31 Rx3 | | | Clarice | 15:15 Rx3 | Turtle :) | | Coach B | 10:15 | scaled |
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Home WOD 20220214
(Time)
Warmup
- 20 sec slow single-unders (or line hops side to side)
- 10 back-step lunges
- 20 sec fast single-unders (or line hops side to side)
- 10 deficit lunges
- 20 backward single-unders (or line hops front/back)
- 10 narrow-stance squats
- 20 single-single-doubles (or jump, jump, high jump)
- 10 heel hook single-leg squats (place one foot behind achilles of other foot and work on single leg squat)
- 20 sec double-unders (or penguin taps)
- 10 single-leg squats (to box or bench if necessary)
WOD:
- 10 Pistols
- 20 Toe Taps
- 20 Pistols
- 40 Toe Taps
- 30 Pistols
- 60 Toe Taps
- 40 Pistols
- 80 Toe Taps
- 50 Pistols
- 100 Toes Taps
Pistol Squats = full single leg squat, or partial single leg squat to a target (bench, box), or any other modified single leg squat movement
Toe Taps = stand facing a ball or object in front of you. Quickly jump from one leg to the other while tapping the opposite leg on the ball/object. If you have a jump rope you may also do Double Unders or 2x Singles instead of Toe Taps.
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