CrossFit WOD, April 8, 2022

December 12, 2022
CrossFit WOD, April 8, 2022



12:00 For Quality
1:00 Row (30sec ez/20sec moderate/10sec hard)
8 Barbell Upright Rows
8 Barbell Push Press
10 Deep Lunge Mountain Climber
4/4 box step Ups
2-3 broad jumps

Specific Prep

Clean and Jerk Complex: Focus here is the position at the hip and really working to extend through the bar and catch on the front rack with a quality position. Then we want to move to a good vertical dip and drive position before punching into a split jerk. Retreat with front foot first then back foot.
3 high hang muscle cleans
3 hip cleans w/ 2s pause at catch
3 high hang power cleans w/ 2s pause at catch
3 hang power cleans
3 push press
3 split jerks w/ 2s pause at catch
Build to 60% in 1-2 sets



High Hang Power Clean + Hang Power Clean + Split Jerk ( 1.1.1 x 6 sets; every 2:00)

building from 60% to heavy for day (% off limiting movement)

Hang Power Clean + Push Press ( 2.2 x 6 sets; every 2:00)

Build if form allows

Specific Prep

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.
3 burpees
3 box jump overs
2 burpee box jump overs
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.
Power Clean and Push Jerk: These can be done as short TnG reps or done as quick singles. We want to focus on a good set-up position on each rep with the chest staying tall. The bar coming through the hip and then catching in a quality position before pushing into the push jerk.



No Rain (Time)

For Time (15:00 cap)
1000m Row
30 Burpee Box Jump Overs 24/20''
30 Power Clean + Push Jerk 135/95#

OPEN/RX+: PC & PJ (155/105#)
Time Domain: 11:00-15:00
This one is meant to be a challenging shorter style chipper, with pretty equal emphasis on each movement across the board. Goal would be to hit the 1000m row @ around 3k pace to allow for more recovery going into the burpee box jumps. We will see the workout done more effectively if we are able to push the bbjo and then hit quick singles on the barbell. If we move slow on the bbjo and try to go tng on the clean and jerk, we don’t expect this to be a good strategy.

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

3 Sets, For Quality
10/10 Single Leg RDL
:30 Tuck L-Hang or

EXTRA Competitor WOD

We are starting off the day with some capacity work that will be a good mental challenge here to stay engaged.

We are hitting the pause front squats the main class did yesterday in order to stay on the progression

In our gymnastics piece we want the Handstand Push-Ups at a deficit you can stay unbroken, but that challenges you to do so.

For the Bar Muscle-Ups, work on cycling smooth not fast. Try to make this aerobic.

Our strength accessory work is just that and we are building some extra bulletproof style strength work here.

Metcon (5 Rounds for reps)

Capacity Work (Separate Session)
40:00 EMOM
min 1: 15/12 Cal Row
min 2: 12 Dual DB Step-Overs 50/35#
min 3: 13/10 Cal Bike
min 4: 4 Ring Muscle-Ups

Metcon (3 Rounds for reps)

Strength Accessories (End of Day)
A) 3 Sets, For Load
8/8 Single Leg Bulgarian Split Squats 31x1 Tempo
R: 30sec
10 Dual DB Bench Press

Part B) 3 Sets, Circuit
10 Straight Arm Lat Pull Downs
15 Banded Tricep Press-Downs
10-12 Dumbbell Chest Flys

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