CrossFit WOD, March 1, 2022

December 12, 2022
CrossFit WOD, March 1, 2022



1 round of Banded Shoulder Prep
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10/10 Banded Single Arm Straight Arm Lat Pull-Down
15 Banded Pull-Aparts
10/10 Palms Up Banded Lateral Shoulder Raises
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank

Specific Prep

2-3 Rounds
10 Hollow Body Banded Pullovers
10 Ring V-Outs
3 Bar Kip Swing to Hips
* Split class in half and have 1/2 start on ring V-outs to limit waiting for low rings
Then go over Banded Bar Muscle-Ups or Box Bar Muscle-Ups for the workout today.
Bet bars set for workout weight and hit 3-5 practice reps


Part A [30-38:00]
REST 5:00 [38-43:00]
Part B [43-51:00]

Doctor Strange (AMRAP - Rounds and Reps)

AMRAP 8:00
4 Strict Pull-Ups*
6 Burpees to Target
*increase 2 Strict Pull-Ups

AMRAP 8:00
3 Bar Muscle-Ups*
6 Burpees to Target
*increase 1 Bar Muscle-Up Each Round

REST 5:00 before Part B
The goal for PART A is to work on muscle-up efficiency as well as introduce a standard of the burpee we can plan to see during the open. The burpees will stay the same as we increase those bar muscle-ups each round. Be sure to pace this one as we only get a 5:00 rest before tackling Part B of the workout.

Doctor Strange (BUILD) (AMRAP - Rounds and Reps)

AMRAP 8:00
6 Jumping Pull-Ups
6 Burpees to Target
*increase 2 Pull-Ups each round

REST 5:00 before starting Part B

Hobgoblin (AMRAP - Rounds and Reps)

AMRAP 8:00
6 Shoulder to Overhead 95/65#*
6 Bar Facing Burpees
*increase S2OH by 2 reps each round

8:00 AMRAP
6 Shoulder to Overhead 115/75#*
6 Bar Facing Burpees
*increase shoulder to overhead by 2 reps each round
We are now tackling another variation of the burpee with the bar facing burpee and coupling that with another shoulder intensive movement and this time the rep goes up by 2 each round. Again pace this out and just work on staying steady throughout.

Hobgoblin (BUILD) (AMRAP - Rounds and Reps)

AMRAP 8:00
6 Strict Press (45/35#)*
6 Burpees
*increase Strict Press by 2 each round

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
10-15 Tall Kneeling Banded Lat Pull-Downs
:30sec Tall Kneeling Dual KB Overhead Hold
10-15 Supine Grip Bent Rows

Extra Open Prep

Behind The Neck Jerk ((BTN Split Jerk) 3-3-2-2-1-1-1-1; rest as needed)

3 Reps @ 70% x 2 Sets
2 Reps @ 75% x 2 Sets
1 Rep @ 80% x 4 Sets

Close Grip Bench Press (4 Sets x 7 Reps; rest 3:00 @ 75%+)

Metcon (Time)

For time @ 80%
1500m Ski
400m Run
1200m Ski
400m Run
800m Ski
400m Run
400m Ski

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