HAPPY NEW YEAR to the Hanscom Warrior CrossFit Family! I hope you had a fantastic holiday break spending time with the people who mean the most to you. Now, it’s a new year and time to set your new goals and begin the chase.
Today’s welcome back fitness is a solid WOD consisting of Three Rounds for Time of a 24/17 Calorie Row, 21 Wall Balls (20/14), 18 alternating Dumbbell Snatches (50/35), and 15 Lateral Burpees over the rower.
Strategery: Get the row done efficiently, focus on form and movement pattern. When you get your calories completed, get directly to your wall ball and get right into it. 21 is a decent number, especially doing that 3 times, but don’t do small sets. Get the reps done in large sets of at least 11/10. If you cannot complete 11 wall balls for round one at the RX weight, then take it down a bit and get it done. Rounds 2 and 3, aim no less than three sets of 7.
Once you’ve completed the WB shots, get to your dumbbell and get your alternating snatches done. It’s ‘only’ 9 per side so just get through it. Again, if you find the RX weights force you to do these in small sets of 3 or 4, then scale back the weight and get the movements done.
Lastly, go back to your rower and perform 15 Lateral Burpees over it. By lateral we mean do the burpees parallel to the machine, not facing it. One repetition is simply a burpee then jump over the rower, meaning after your 15th burpee, you have to jump over to complete the rep.
When you finish that round, hop back on the rower and get through the other two.
It’s January 2nd, and you only have seven weeks to get ready; The Open is Coming.
WOD – 3 Rounds For Time:
24/17 Calorie Row
21 Wall Balls (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Erg