CrossFit WOD, March 22, 2022

December 12, 2022
CrossFit WOD, March 22, 2022




3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back
10 Empty Barbell RDLs + 5 No Dip Muscle Cleans
10 Air Squats @ 3030
60sec Deadhang
10 Alternating Lunges

Specific Prep


Bulgarian Split Squat: Think about pulling the knee back and down to the bench, pause with knee lightly touching or slightly off ground and then press through forefoot to drive body up using hip flexors and glutes.
5/5 BSS w/ no weight @21X0
5/5 BSS w/ some weight (DBs held at sides) @21X0

Seated Box Jump: Start from a box just below parallel and drive off the box as fast as possible in order to make sure the jump is one movement and not two movements. Meaning first movement off the box and then next movement as a jump.
3 Seated to vertical jump
3 box jumps
3 seated box jumps

Scaling Considerations
Bulgarian Split Squat: Sub to a step-up or a traditional split squat if the elevated foot creates too much tension or challenge for the athlete.
Seated Box Jump: Sub for a Seated Box to Vertical Jump, Jumping Air Squat, Or Band Assisted Squat Jump



Metcon (Weight)

8:00 EMOM
Min 1: 8/8 Bulgarian Split Squat @21X0
Min 2: 5 Seated Box Jump
We are building in some single leg work here with a strict tempo of 2 count down, 1 second pause, explode back up and right back into the eccentric phase. We are coupling this with a seated box jump to create a greater response from the central nervous system and recruit more muscle.

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.
w/ lighter than workout weight
5 Clean High Pulls
5 TnG Power Cleans w/ 1s pause at catch

Bodyweight movements: Check in with standards today.
Air Squat: full depth squat + full extension at top
Push Up: Chest touches ground + locked out arms in plank position at top + no "snaking" rep
Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dual db power cleans or even russian kbs.

Push-Ups: Band Assisted Push-Ups is the scale of choice today to allow for more consistency in position on the pushup.



The Cheif "Fitness" (AMRAP - Rounds)

"The Chief"
5 Sets x 3:00 AMRAP + 1:00 Rest
3 Power Cleans (95/65#)
6 Push-Ups
9 Air Squats
CC: Push/Threshold
Goal: ~3+ Rounds/AMRAP
Choose weights today you can stay fast and unbroken through multiple rounds each 3 minute piece.
We love putting in benchmarks along the way and especially during transition periods between phases to get some more data year to year of improvement. Look back at your old scores and move fast here while keeping proper form to allow for consistency across all sets.

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

The Chief "Build" (AMRAP - Rounds)

5 Sets x 3:00 AMRAP + 1:00 Rest
3 Hang Power Cleans (light/technical)
6 Push-Ups
9 Air Squats

Cool Down/Stretch

2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

Accessory Work


4 Sets, For Quality
10/10 Foot Elevated Single Leg Glute Bridge + 10sec Hold
:15/:15sec Copenhagen Plank
:15/:15sec Star Plank

EXTRA Competitor WOD

A. Weightlifting prior to WOD
B. Aerobic work after WOD

Clean (Squat Clean Ladder; For Time)

10 @ 135/95# (-or- 65% of 1RM)
8 @ 185/125# (-or- 70% of 1RM)
6 @ 225/155# (-or- 75% of 1RM)
4 @ 275/185# (-or- 80% of 1RM)
2 @ 315/205# (-or- 85-90% of 1RM)

Metcon (AMRAP - Rounds and Reps)

30:00 @ 60-70%
1000m Bike
500m Row
400m Run

Just working in some aerobic active recovery day to flush the system

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