CrossFit WOD, May 15, 2021

December 12, 2022
CrossFit WOD, May 15, 2021



Deadlift Prep Warm-Up
3 Rounds
1:00 Row
8 Walking Inchworms
8/8 Staggered Stance Dual DB RDL
:30sec Handstand Hold -or Dual KB/DB OH Hold

Specific Prep

DB deadlift
10 practice reps

OH Carry
How to get into starting position: DB clean and jerk or dual KB clean and jerk
3 Double DB/KB Clean & OH
Double KB/DB OH walk 10-15’

Practice round – follow the leader style for teams
Row 100m
5 DL
10’ out and back carry
15 double unders
P1 rows, as soon as they are done rowing, P2 starts rowing, etc.



Le Calandre (Time)

Teams of 3
4 Rounds [FIRM Time Cap 35:00]
500m Row
20 Dual KB Deadlift 45/35
50ft Dual KB OH Carry 45/35
50 Double Unders
*as soon as someone is off rower, next partner starts on row and continue until each partner completes 4 rounds

OPEN (RX+): 53/35 KBs
• CC: Sustain/Pacer
• We are looking to complete the workout in 22-26:00
• Deadlifts will feel a more on lighter side, so FOCUS on perfect reps
• The OH carry will be the challenge each round. Don’t rush the carry, focus on midline and keeping it rock solid and pushing up into the DB/KB to make sure upper back and shoulders are set

Cool Down/Stretch

Seated Forward Fold x 2 minutes
Couch Stretch x 2 minutes e/side
Supine Lower Back Rotation x 60 seconds e/side
Butchers Block Stretch x 90 seconds
Box Wall Shoulder Stretch against wall x 60 seconds


MURPH PREP #16 (2 Rounds for reps)

Running repeats (8)

1 mile run
Rest/walk 5:00
1 mile run
Pigeon pose 2:00 per leg
Couch stretch 1:30 per leg
Calf Smash 1:30 per leg
Score is time for each mile interval

Accessory Work

Metcon (4 Rounds for reps)

Paloff Press
4 Sets x 10/10

Weighted Sorenson Hold
4 Sets x 20sec

Ring Hamstring Curls
4 Sets x 12-15 Reps

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