CrossFit WOD, May 13, 2022

December 12, 2022
CrossFit WOD, May 13, 2022




8:00 AMRAP
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft Walking Lunge

Specific Prep


Points of Performance:
Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
5 kip swings
5 kipping pull ups

Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step-down before hitting the next rep.
2/2 box step ups to full extension
4 box jumps w/ step down

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
3 OHS w/ 3s pause at bottom fighting for perfect bottom position (empty bar or light weight)
5 OHS at workout tempo

Scaling Considerations:
Pull-Ups: we are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub. We can also reduce the rep count to keep with the time domain.
Box Jump Overs: Sub Box Step-Overs for the jumps or lower the box.
Overhead Squats: Move to an overhead walking lunge or a front squat as the go to alternatives for today.



5 Pull-Ups
4 Box Jump Overs
3 Burpees
4 Overhead Squats
3 Burpees
4 Box Jump Overs
5 Pull-Ups
*increase pace on way back up



What in Tarnation (Time)

40 Pull-Ups
30 Box Jump Overs 24/20"
20 Burpees
20 Overhead Squats 95/65#
20 Burpees
30 Box Jump Overs 24/20''
40 Pull-Ups
Time Domain: 15:00-20:00
This workout is a down and back chipper with an emphasis on pull-up volume. The box jump overs and burpees should stay more steady state to allow us to hit the overhead squats in 2-3 sets with a smooth effort and good form. On the way back up push the pace a bit more on the burpees and box jump overs because we know one way or another the muscular fatigue will set in on the pull-ups and most athletes will have to slow down.

Open/RX+: 135/95#

What in Tarnation (BUILD) (Time)

20 Strict Banded Pull-Ups
30 Alternating Box Step-Ups 24/20''
20 Burpees
20 Overhead Squats 45/35#
20 Burpees
30 Alternating Box Step-Ups 24/20''
20 Strict Banded Pull-Ups



Metcon (AMRAP - Rounds and Reps)

"7:00 Abs"
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank

Cool Down/Stretch

5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch

EXTRA Competitor WOD

Weightlifting and Gymnastics (A-C - Before Main WOD)
Machine Conditioning (D - After Main WOD)

Clean and Jerk (6-4-2,6-4-2, 6-4-2; every 90s)

TnG Power Clean and Push Jerk

Set 1: 6 @ 70%
Set 2: 4 @ 75%
Set 3: 2 @ 80%
*unbroken sets - Increase each set

Metcon (Weight)

Every 2:30, 5 Sets
3 Back Squat @ 85%
20 Wall Balls 30/20#

Weighted Pull-ups (8 Sets x 3 Reps)

Metcon (Time)

For Time:
Cal Row
Cal Bike Erg

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