CrossFit WOD, April 28, 2022

December 12, 2022
CrossFit WOD, April 28, 2022



Up [3:00-15:00]
8:00 AMRAP
8/8 Staggered Stance Dual DB RDL
8 Dual DB Upright Row
6 Inchworm Walkers
5 (2 Alternating Step-Ups + 1 Box Jumps)

Specific Prep

With LIGHT load on Bar:
3 coach led pratice reps @ tempo (@31X1)
build to working weight in 1-3 sets



Sumo Deadlift (@31X1; 8 reps x 4 sets; Every 2:30)

8 Reps @ 55-60% of 1RM Deadlift
The goal here is to still hit some volume on the deadlifts, but overall it should be more therapeutic in nature rather than trying to build absolute strength. The 1 at the bottom is meant to create a deadstop.

Specific Prep

Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.
Box Jump Overs: Stay low and close to the box and remember to breathe.
3 Hang Muscle Clean
3 Hang Power Cleans
3 Low Hang Power Cleans
5 Box Jump Overs
Load Bar to Working Weight
2 Sets
5 TnG Power Cleans
5 Box Jump Overs
R: 60sec b/s



Grand Theft Auto (Time)

For Time: (15:00 TIME CAP)
Power Cleans 95/65#
Box Jump Overs 24/20''

Open/RX+: 135/95#
Time Domain: 9:00-13:00
This workout might steal your lunch. The focus here to hit some sets of tng power cleans, ideally in the range of 5-10 reps at a time while still moving fast and keeping things tight on the box jump overs. That second set of 12 is really where the workout will hit, so pace well and pick it up on the final 2 sets today.

Grand Theft Auto (BUILD) (Time)

For Time:
Hang Power Cleans 75/55
Alternating Box Step-Ups 24/20''

Cool Down/Stretch

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

Accessory Work


3 Sets, For Quality
10/10 Single Leg Medball Hamstring Curls
10-15 Weighted Hip Extensions

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