CrossFit WOD, March 25, 2022

December 12, 2022
CrossFit WOD, March 25, 2022



2 Rounds of
8 Reps of Each x A-T-Y-W w/2.5-5# weight plates
10/10 Plate Prone Drag
1 Rounds
10 Barbell Strict Press + 10sec OH Hold
10 Ring Face Pulls
:30sec Ring Plank Hold -or- plank hold
10 Hollow Rocks

Specific Prep

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.
5 reps @2121; empty bar; focusing on using the lats and back
Build to working weight in 2 sets x 5-7 reps



Close Grip Bench Press (@31X1; 5x5; every 2:00)

All sets @ 60% of 1RM CGBP

Specific Prep

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
5 DL (coach led tempo) 5s up and 5s down
build to workout weight in 1-2 sets

Strict Handstand Push-Ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
3 slow lowering HSPU (getting into that good "tripod" position
3 normal speed HSPU

Double Unders: Eyes forward out and down at 4ft in front of you. Hands by your pockets with thumbs pointing out. Keep elbows down and at your sides and focus on flicking the wrist to initiate the swing rather than swinging through the elbows.
30s practice



Mystique (Time)

10 Rounds (15:00 CAP)
24 Double Unders
6 Deadlifts 185/125#
4 Strict Handstand Push-Ups (with up to 2 ab-mats ss needed)

10 Rounds for Time
24 Double Unders
6 Deadlifts 225/155#
4 Strict Handstand Push-Ups (hands/head all level)
Goal Time Domain: 8:00-12:00
This one is meant to work on quick transitions and keeping things moving quickly with short sets that should not need to be broken up. The deadlift weight should not exceed 60% of 1RM and should be able to be repped out quickly and efficiently.

Mystique (BUILD) (Time)

10 Rounds (15:00 CAP)
48 Single Unders
6 Deadlifts 135/95#
4 Dual DB Kneeling Strict Press 25/15#

Cool Down/Stretch

[after class]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

Accessory Work

Metcon (3 Rounds for reps)

3 Sets, For Quality
10/10 Single Leg Hip Extensions
:35sec Weighted Sorenson Hold
8/8 Single Arm DB Z-Press

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