CrossFit WOD, May 2, 2022

December 12, 2022
CrossFit WOD, May 2, 2022



8:00 AMRAP
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps

Skill Work

Seated box jump (3 reps x 5 Sets; Every 1:30)

as high as possibleWe want to try to increase height over the 3 sets for those that are able and really work for a dynamic movement off the box into the high box jump. Get tall and be explosive.
-Scaling for those that can’t jump to high box would entail, a seated position to vertical leap as this is safer for those with movement limitations. We could also go into a light weighted dual db box speed squat for 5 reps to get the system moving.

Specific Prep

Power Clean + Front Squat + Split Jerk; 1.1.1 x 2-3 sets (@40-50-60% of 1RM Jerk)

Power clean + Front Squat + Jerk (every 2:30 x 6 sets)

Split Jerks for today's overhead work
3 x (1+1+1) @ 65%
3 x (1+1+1) @ 70%
3 x (1+1+1) @ 75% x 2 Sets
2 x (1+1+1) @ 80%
2 x (1+1+1) @ 85%

Percentage is based on your SplitJerk 1RM

Hang Power Clean + Front Squat + Push Press (every 2:30 x 6 sets)

3 x (1+1+1)
3 x (1+1+1)
3 x (1+1+1) x 2 Sets
2 x (1+1+1)
2 x (1+1+1)
Building by feel to moderately heavy for top sets

Specific Prep

Hang Power Cleans: Looking for quick fast reps, either bouncing off thighs or moving from the knee through the hip.
Thrusters: Keep a good front rack position in and out of the squat and drive fast through the bar connecting the drive with the press. Focus to move smooth through the reps to keep heart rate under control.
Shoulder to Overhead: The push press would be faster but will fatigue the shoulders more as we just did thrusters on this one, so work on a push jerk and thinking punch jump land and stand before allowing the bar to fall right back to the front rack position.

With Workout weight, 5-7 reps of each movement - practicing how you will break up/rest



Mr. Chow (Time)

5 Rounds for Time (7:00 TIME CAP)
7 Hang Power Cleans (75/55)
7 Thrusters (75/55)
7 Shoulder to Overhead (75/55)

Open/RX+: 95/65#
Time Domain: 5:00-6:00

This little sprint of a barbell conditioning piece will be sure to get the heart rate moving and grip pumping. Expect the forearms to become a limiting factor here about set 3 as we move into the final two sets of this workout. The strategy would be to either just do each set unbroken and then pick up the bar or go for the first set unbroken into the 7 hang power cleans again, drop the bar, then do a squat clean thruster and continue to do unbroken rounds, dropping after the hang power cleans. For those that are not as efficient on the barbell we can move as 6 hang power cleans, 1 squat clean thruster into 6 more, then drop, before picking up for 7 more shoulder to overhead. This will keep a steadier pace on the workout and not as much grip fatigue.

Mr. Chow (BUILD) (Time)

5 Rounds for Time
7 Hang Power Cleans (45/35#)
7 Thrusters
7 Shoulder to Overhead
Scaling Considerations
We can sub out for DB’s for less stress with front rack mobility issues.
Those having problems overhead can move to a single arm db press as this will create less limitations through the thoracic spine.
Last scale would be to go to pushups instead of shoulder to overhead for those that can’t lift overhead.

Cool Down/Stretch

5/5 Active Pigeon Stretch
:30sec Childs Pose

Accessory Work

Metcon (Weight)

4 Sets For Quality
10 Behind the Neck Strict Press
6/6 Dual KB Front Rack Step-Up
20 KB Gorilla Rows (10/10)

EXTRA Competitor WOD

Strength - A (Before Main WOD)
Gymnastics – B&C (After Main WOD)
Machine Conditioning -D (Finisher for Day)

Back Squat (5,5,5,5,3,3; rest 3:00)

5 Reps @ 75%
5 Reps @ 80% x 3 Sets
3 Reps @ 85% x 2 Sets

Metcon (Time)

7 Rounds
5 Ring Muscle Ups + rest 20s
3 Ring Muscle Ups + rest 90s
R: 90sec

Modify to 3 reps/2reps


Deficit HSPU; 4 Sets x 15 Reps; rest 2:00

Start at most challenging deficit for 15 unbroken, and then make deficit easier on each set to try to stay unbroken

Metcon (Time)

6 Sets
500m Ski @ 5k Pace + rest 45s
500m Row @ 5k -3sec/500m + rest 45s

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