CrossFit WOD, May 13, 2021

December 12, 2022
CrossFit WOD, May 13, 2021



400m Run
2 Rounds
10 Banded Good mornings
10 Knee Hug + Lunge and Twist
10 Alt Step-Ups 24''/20''
10m High Knees
10m Butt Kicks

Specific Prep

KB Swing –
5 KB DLs + 10 Russian KBS
rest 10s
10 American KBS

Box Jump Overs -
6 step overs
10 box jump overs - practice transition/turnaround method



Septime (Time)

4 Rounds for Time (HARD TIME CAP 40:00)
800 Run
30 KBS 53/35#
30 Box Jump Overs 24''/20''
30 Abmat Sit-Ups

• Goal time to complete 32:00-40:00
• Because todays stimulus is sustain, keep pace/intensity in that 80-85% range. Every round should feel the same and be completed in roughly the same time.
• To NAIL this workout, you’ll work for 30-40 minutes and each round will come in at 7-10 mins
• Ideally the KBS weight should be a weight that can be done in 2-3 quick sets 10-10-10, or 2 sets of 15 reps
• Box jump overs are meant to be done as box jump step down in order to keep heart rate steady and also save the calves and Achilles

Septime (BUILD) (Time)

4 Rounds for Time (HARD TIME CAP 40:00)
600 Run
20 KBS 53/35#
20 Box Step Ups -or- Jump Overs 24''/20''
30 Abmat Sit-Ups

Cool Down/Stretch

Running Mobility Work (after class today)
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)

Accessory Work


10:00 Handstand Walk Practice

Rest 5:00

Tempo Handstand Push-Ups @51A2 ; 3 reps x 8 sets ; rest as needed b/t sets

HSPU tempo: 5 count lower, 2 count pause at top AND "A" is assisted, which in this sense means kipping up to next rep or dropping to floor and kicking into next HS"

Barbell / Extra Strength

Azurmendi (6 Rounds for reps)

Every 75sec x 6 sets:
5 Clean & Jerks (95/65)
5 Thrusters (95/65)
5 Bar Facing Burpees

*must be unbroken

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