CrossFit WOD, April 19, 2022

December 12, 2022
CrossFit WOD, April 19, 2022



8:00 EMOM
min 1: 45sec Cardio
min 2: Single Leg Balance Clock Drill x 2/side
min 3: 45sec Cardio
min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

Skill Work

4 Sets
6 Lateral Speed Skater (Hold)
3/3 Lateral Speed Skater (Bounce and Hold)
2/2 Lateral Skater + Bound
R: as needed b/s

Specific Prep

Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
-Box Ring Muscle-Up Transitions
*This is the time to go over the seated banded ring muscle-up and the box ring muscle-up transition drills. These can help athletes work on the turnover and catch into the dip. We should also tackle the ring swing and work to get athletes to find that quality arch to hollow position as we move to hip extension as we fire over to catch in the ring muscle-up.

Barbell Primer
1 Hang Power Snatch
2 Low Hang Power Snatch
1 Hang Power Clean + Push Jerk
2 Low Hang Power Clean + Push Jerk
*Get to working loads
*The barbell primer is meant to be a quick and simple way to get athletes up to speed and tackle the chipper.



Fear Inoculum (Time)

For Time (25:00 CAP)
400m Run
15 Snatch 95/65#
400m Run
20 Strict Pull-Ups
20 Strict Ring Dips
400m Run
30 Clean and Jerk 95/65#
400m Run
40 Toe to Bar
400m Run

For Time:
400m Run
15 Snatch 135/95#
400m Run
20 Ring Muscle-Ups
400m Run
30 Clean and Jerk 135/95#
400m Run
40 Toe to Bar
400m Run
Time Domain: 18:00-25:00

Snatch and Clean and Jerk can be Power or Squat today. Ideally, we are thinking power, but if some want to squat it today that is totally within the realm.

The workout is meant to be a challenging chipper centered around barbell conditioning and gymnastics stamina/skill conditioning. We are looking for athletes to need to pace this a bit to get through each piece as the global effect of all these movements together will create a greater and greater challenge as the workout goes on. Stay at around your 5k pace on the run (85-88%) to run fast while still leaving reserve in the tank to work on the higher skill movements.

Fear Inoculum (BUILD) (Time)

For Time:
400m Run
15 Hang Power Snatch 75/55#
400m Run
20 Banded Strict Pull-Ups or Ring Rows
20 Push-Ups
400m Run
30 Hang Power Clean and Press 75/55#
400m Run
40 Abmat Sit-Ups
400m Run

Cool Down/Stretch

[after class]
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

Accessory Work

Metcon (3 Rounds for reps)

3 Sets, For Quality
Max Unbroken Strict Pull-Ups
12 Bent Over Barbell Rows
10-15 Weighted GHD Sit-Ups

REST as needed between exercises and sets

*Sub strict banded pull-ups or toenail spot pull-ups

EXTRA Competitor WOD

Weightlifting (A,B, C) – Before WOD
We are increasing loads on the cleans today as we look to move above 80% for the last set or so today for the squat cleans.
For the Push Press we are looking at establishing a new 8RM and then tackling some drop sets to build extra volume here.

Gymnastics (D) - After WOD
Then we will move into the Handstand Walk where we are looking for how fast you can go on your hands while accumulating 300ft total today.

Squat Clean + Low Hang Squat Clean + Hang Squat Clean (1+1+1 x 8 sets; rest as needed)

Set 1-3: @ 70%
Set 4-6: @ 75%
Set 7-8: @ 77%+
*Do not exceed 83%

Push Press (Work up to an 8RM)

Push Press (2 Sets x 8 reps @ 90% of "B" rest 2-3:00)

Handstand Walk (3 Sets x 100ft ; R: 2:00)

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