CrossFit Wig Wag – CrossFit
Partner WOD TBD
012122
CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (Distance)
EMOM x 10
30s Max Handstand Walk
Your score will be your best attempt in feet.
This is considered skill work. You will never handstand walk if you don’t practice.
Scaling options:
-Handstand walk around box
-Shoulder taps on the wall
-Shoulder taps on a box
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
01202022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 8 Day 4
Build to a 2 rep Incline Machine Press
(The machine is in the cardio room)
Shoulder Press
12×3@60%
Close Grip Bench
12×3@60%
Arnold Press
8×8
DB Floor Press
8×8
Ring Dips
8×8
DB Tricep Extension
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40%
Deficit Clean Grip DL’s
5×5@75%
Dead Stop Jerk Drives
3@100%+5#’s
3@110%+5#’s
3@120%+5#’s
Pendlay Row
8×3@70%
Banded Lat Pull Down
8×8
Concentration Curl
8×8
Banded Tricep Ext
8×8
012022
CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for time)
For Time:
4 Rounds
600m Row
-rest 1 min between rounds
-Into-
6 Rounds
400m Row
-rest 1 min between rounds
Score= 2 scores. slowest 600m and slowest 400m.
01192022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 8 Day 3
Build to a 2 rep Dead Lift
Front Squat
12×3@60%
Good Mornings
3×12@60%
Barbell Box Step Ups
8×8
Banded Leg Curls
8×8
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
2 Dip and Drives+Jerk
1@45%
1@50%
2@55%
2@60%
3@65%
3@70%
2@75%
Split Jerk Singles
4@75%
3@80%
2@85%
1@90%
1@95%
Sumo Dead Lift
8×3@70%
Core:
3 Rounds
10 Weighted Side Bends Each Side
10 GHD Sit Ups
CrossFit Wig Wag 