CrossFit WOD, April 20, 2022

December 12, 2022
CrossFit WOD, April 20, 2022




8:00 AMRAP
50/50ft SA Bottoms Up KB Waiters Walk
15 Banded Good mornings
8/8 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
8-10 Push-Ups



Metcon (3 Rounds for reps)

12:00 EMOM (4 Sets)
min 1: 12 Dumbbell Bench Press
min 2: 8/8 Single Leg Romanian Deadlift
min 3: 100ft Dual KB Front Rack Carry
Load: Choice

We are looking to challenge loading here on each of these movements, but only to the point where we can maintain form and hit the key points of performance we are looking for.

For the single leg Romanian deadlift, we are to use dual kb/db or go to a single kb/db cross-loaded.

Look for anti-rotation here and do not let the athletes twist as they move into this movement.

Specific Prep


DB Box step Overs
4/4 box step overs unloaded
3/3 Dual DB Step Overs

Wall Walks
Go over standards and modifications
1-2 practice reps



Jambi (AMRAP - Rounds and Reps)

8:00 AMRAP
3 Wall Walks
10 Dual DB Step-Overs 24/20'' (35/25#)
Goal: 4+ Rounds

This one is simple, but will provide a good challenge, especially being in the 8:00 time domain. Athletes will need to move a little faster on the wall walks and step-overs than they would normally like to, especially seeing as this is only a couplet and there are no other movements to push on.

Open/RX+: 50/35#

Jambi Build (AMRAP - Rounds and Reps)

8:00 AMRAP
3 Wall Walks
10 Single DB Step-Overs 24/20'' (35/25#)

Cool Down/Stretch


10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

Accessory Work

Metcon (Weight)

4 Sets, For Quality
10 Goblet Cyclist Squat
10 Barbell Hip Thrust
12-15 Ring Hamstring Curls

EXTRA Competitor WOD

Running (A) – Morning Session

For the run piece we are looking at quick paces in the range of 3k-5k with a nice steady jogging pace between 600s. This is not full recovery jogging and should be considered the pace that you run most of your runs at for 60 minutes or so. Stay walking and recover between those sets to get in a solid dose of running today.

Weightlifting and Gymnastics (B&C) – Before WOD

(The deadlifts today are building volume and speed at higher weights that we could see in comps. We need to acclimate to the loads and move quickly while bracing and maintain quality form.

For our gymnastics piece today we are working our way through some bigger sets and volume on bar muscle-ups. The focus is to build consistency on the kip and develop better muscular stamina for when they show up in workouts.

Conditioning (D) – After WOD

The finisher for the day is just that. It is absolutely a finisher and will leave you flat out on the floor.

Metcon (Time)

3 Sets of
600m Run @ 85-88%
200m @ 65-70%
R: 300m Walk b/s

Deadlift (6:00 EMOM 5 Reps @ 350/235#)

Bar Muscle-ups (2 Sets 9-7-5 Unbroken)

R: as needed between 9-7-5
R: 1:1 b/s


2 Sets

12sec Sprint

15sec Sprint

18sec Sprint

—R: 5:00—

Every 3:30 for 7:00
30sec 85-88%

at 7:00
60sec @ 82-85%

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