CrossFit WOD, April 14, 2022

December 12, 2022
CrossFit WOD, April 14, 2022




7:00 AMRAP
1:00 Row (:30ez/:20mod/:10hard)
:20sec Tuck L-Hang
8/8 Single Arm Ring Row
10 Air Squats
10 Alternating Single Arm KB Swing



Back Rack Front Foot Elevated Split Squat (8/8 Reps x 5 sets; Every 3:00 )

All sets @ 88-93% of 8RM

Strict Pull Up (5 Sets of Max Unbroken Strict Pull-Ups )

Completed during the rest time between sets of split squats

We can use bands here or modify to ring rows in order to get appropriate volume

Specific Prep


Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

3 WB Front Squats w/ 3s pause at bottom (below parallel)

Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Practice good start: One slow strong pull + 1/4 slide (just legs) + 1/2 slide (legs and arms) + 3 full strokes to get to working pace for each round

Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step-down before hitting the next rep.

3/3 box step ups
3 box jumps w/ step down

Strict Dips: Just like with Pull ups, let's keep legs straight and tight along with core. Each rep we want the elbow to pass just below the shoulder

10s support hold
3 slow lower dips
3 strict dips



Mr. Potato Head (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row
15 Wall Balls 20/14#
10/7 Strict Dips
15 Box Jumps 24/20''
Goal ~4 Rounds

Today’s workout is meant to challenge muscular stamina and pacing. We should be looking at the wall balls being done in 2 sets or less, strict dips in 1-3 sets, and smooth box jumps.

Open/RX+: 18 Wall balls, 3/2, 12/9 Strict Ring Dips, 18 Box Jumps

Mr. Potato Head (BUILD) (AMRAP - Rounds and Reps)

12:00 AMRAP

10/8 Cal Row
15 Wall Balls 14/10#, 6/4kg
10/7 Bench Dips -or- banded bar dips
15 Alternating Box Step-Ups

Cool Down/Stretch


5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch

Accessory Work

Metcon (Weight)

4 Sets, For Quality
10 Zottman Curls
:15/:15 Copenhagen Plank
:15/:15 Star Plank

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