CrossFit WOD, May 17, 2022

December 12, 2022
CrossFit WOD, May 17, 2022



Up [3:00-15:00]
400m Run
1 Round
5 Inchworm Push-Ups
10 Scapular Pull-Ups
10 Mountain Climber Lunge to Stretch
2 Sets
20s High Knees + 20s Butt kickers
:10sec Wall Lean Sprint
20/20 Banded Heel Pulls

Specific Prep

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.
10s active hang + 5 kip Swings
5 pull ups
Push-Ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.
10s plank hold at top + 10s hold just off the ground
5 perfect push ups
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.



Run, Forrest! Run! (Time)

3 Rounds For Time (40:00 Time Cap)
400m Run
15 Pull-ups
20 Push-Ups
50 Air Squats
20 Push-Ups
15 Pull-ups
400m Run
R: 3:00 b/t

Open/RX+: 20 Pull-ups, 25 Push-Ups, 60 Air Squats, 25 Push-Ups, 20 Pull-ups
GOAL: 7:00-11:00/Round (26:00-36:00 total)
This is one of the most challenging "Murph Prep" workouts that we have tackled. The focus is to move quickly but manage your sets to keep you from blowing up in rounds 2 or 3. Focus on quality reps and good pacing.

Run, Forrest! Run! (BUILD) (Time)

3 Rounds For Time
200m Run
10 Strict Banded Pull-ups
15 Band Assisted Push-Ups
40 Air Squats
15 Band Assisted Push-Ups
10 Strict Banded Pull-ups
200m Run

Cool Down/Stretch

[after class]
2 Rounds Through
Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work

Metcon (Weight)

4 Sets, For Quality
6-8-10-12 Chest Supported Barbell Row *start heavy and decrease weight on each set
10 Poliquin Raises
8/8 Bulgarian Split Squat + 4/4 Bulgarian Split Squat Jump

EXTRA Competitor WOD

Weightlifting – A, B&C (Before Main WOD)

Clean and Jerk (1 x 7 sets; every 3:00)

Starting @ 82-85% and increasing to heavy for the

Close Grip Bench Press (5-4-3-2; rest 3:00)

5 Reps @ 80%
4 Reps @ 85%
3 Reps @ 85%+
2 Reps @ 90-95%

Metcon (Time)

5 Rounds
30 Drag Rope Double Unders
12 Hang Power Cleans
9 Push Jerks
R: 60sec b/s

Load: 155/105#

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