CrossFit WOD, May 10, 2022

December 12, 2022
CrossFit WOD, May 10, 2022



5:00 AMRAP
20 Banded Pull-Aparts
10 V-Outs
8/8 Single Leg Crossbody RDLs
:30sec Weighted Wall Sit

Skill Work

5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs; every 1:30 x 4 sets

Specific Prep

Weightlifting [15:00-20:00]
Points of Performance:
Power Clean + Squat Clean: Pull your body to the bar and bring the chest up and eyes forward in the set-up. Work to keep the bar close and have the chest and hips rise at the same rate. Stay over the bar until mid-thigh then explode to the bar for a rapid turnover. We want the feet in the power clean to mimic the feet and landing stance you will receive the bar in the squat clean.
3 front squats
3 segmented clean DL (pause 2s at each stop)
3 Clean High Pulls - slow off the ground - increase speed as hips and shoulders rise
3 power cleans
3 squat cleans
Build to opening weight in 1-2 sets



Power Clean + Squat Clean (1.1; EMOM 12:00)

starting @60-70% of 1RM Clean and build
We are working into a heavy for the day on this complex. Goal here is to hit a good extension on the power clean and carry that over into the squat clean as we progress in percentages

Hang Power Clean (3 reps x EMOM 12:00)

Keep weight light and focus on movement today - really want to hit good hip extension and receiving positions.

Skill Work

Let's take time today to go over some ring muscle-up progressions today,
the box kipping muscle-up transition, the ring swing and pull to hip, and then give athletes some time to practice either working into their ring muscle-up or the burpee ring muscle-up.
EMOM 8:00
1: 3-5 Ring Muscle Up (practice reps, progressions, or strength development - ring dips, ring pull ups)
2: 1-2 cleans building getting to workout loadPoints of Performance:

Burpee Ring Muscle-Ups: Stay underneath the rings to allow for a quicker transition back up to the rings. Jump straight down, then feet jump to the hands before hopping up on the rings with a quick, efficient kip.
Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.



Put it in Reverse Terry (AMRAP - Rounds and Reps)

12:00 AMRAP
6 Burpee Chest to Bar Pull Ups
3 Cleans 185/125#
*can be power or squat

Open/RX+: 3 Burpee Ring Muscle Ups, 225/155#CC: PACER/SUSTAIN
Goal ~7 Rounds
The goal here today is to keep about 1:30-2:00 per round. We want to hit a steady pace and focus on good quality movement. This one is very challenging but is more of a grinder than a burner. Have fun and challenge the load here if you can maintain form throughout the workout.

Put it in Reverse Terry (BUILD) (AMRAP - Rounds and Reps)

12:00 AMRAP
6 Burpee Jumping Pull-Ups
6 Hang Power Cleans 115/75#

Cool Down/Stretch

[after class]
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch

Accessory Work

5 Sets, For Quality
4-6 Strict Chin-Up 30x3 Tempo
4-6 Ring Dips 33x3 Tempo
10/10 Single Leg GHD Hip Extension

EXTRA Competitor WOD

Weightlifting (A&B - Before Main WOD)
Gymnastics Conditioning (C - After Main WOD, before accessories)

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

*Split Jerk
*ideally off blocks
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90% x 2 Sets
3 Reps @ 75%

Front Squat (Take 10:00 to Find a Heavy for the Day)

2 reps: 1st @21X1 and 2nd @ 10X1

Metcon (2 Rounds for reps)

2 Sets
Deficit Kipping Handstand Push-Ups 4/2.5’’
Cal Ski Erg
R: 5:00 b/s

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