CrossFit WOD, April 13, 2022

December 12, 2022
CrossFit WOD, April 13, 2022




7:00 AMRAP
200m Run/1:00 Bike
7/7 KB Windmill
50ft/50ft KB Bottoms Up Waiters Walk
10 Scapular Push-Ups
5 Push-Ups @ 2020 Tempo
:30sec Dead-Hang

Specific Prep


2 sets each: (building in weight each set to working weights)

5-10 CGBP
6/6 Single Arm DB Push Press
rest 1:00 between



Every 3:00 x 4 Sets
8 Close Grip Bench Press
6/6 Single Arm DB Push Press

Close Grip Bench Press (4 sets of 8 @ 60-65%)

Dumbbell Push Press (6/6 per arm for 4 sets)

* Choose a challenging load on SA DB Push Press and build
* We are continuing to build volume over this accumulation phase before moving into some higher percentage work during weeks 6-8. Focus on form here and really dial in technique as we work more in the moderate loading.



To Infinity and Beyond (Time)

For Time: (CAP 20:00)
35/26 Cal Bike
1 Mile Run
80/65 Push-Ups
Time Domain: 13:00-18:00
Time Cap: 20:00

We are tackling a little variant on Murph prep. We are still hitting a 1 mile run and 100/80 push-ups but adding in a little echo bike to make things extra spicy. Focus would be to push the echo bike today, then work to recover on the first half of the run before finishing strong and then into the push-ups. Try to keep sets of 5+ rep on pushups today as we tackle the 100 to finish the set.

Open/RX+: 40/30 Cals, 100/80 Push Ups

To Infinity and Beyond (BUILD) (Time)

For Time: (CAP 20:00)
30/22 Cal Bike
800m Run
80/65 Assisted Push-Ups

Cool Down/Stretch


1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch

Metcon (Time)

3 Sets
10 Hip Extension + Sorenson Row (R/L)
10 Poliquin Raise
20/20 Running Banded Heel Pulls
R: as needed b/s

EXTRA Competitor WOD

Weightlifting (Before Main WOD)
Conditioning (after main wod)
Row Intervals (Last thing for the Day)

Behind The Neck Jerk (EMOM 8:00 x 1 rep)

All sets @ 85% of 1RM from Week 1
*Preferably off blocks

Metcon (5 Rounds for reps)

5 Sets
8 D-Ball Cleans (HEAVY)
6 Burpee Box Jump Overs 30/24
3/2 Legless Rope Climbs
R: 60sec b/s

Metcon (3 Rounds for reps)

3 Sets x 2k Row

R: 2:00 b/s
Paces: 5k + 5sec/500m, 5k + 3sec/500m, 5k Pace

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