CrossFit WOD, May 20, 2022

December 12, 2022
CrossFit WOD, May 20, 2022



6:00 AMRAP
10/10 Banded Clamshells
20 Plank Shoulder Taps
20sec Glute Bridge Hold
8/8 Staggered Stance Barbell Goodmorning
8 Barbell Back Squat
6 Jumping Back Squats

Specific Prep

Prep [12:00-22:00]
Coaches Demo each variation of the Front squat first:
Front Squat: Keep the chest tall, belly braced and continually push up with your elbows through the bar.
Pause Front Squats: Focus on tension and bracing position in the pause. Watch for hips to go back and down and not to relax in the pause. Elbows up and push against the bar on the ascent.
1 and ¼ Front Squat: Go down to the whole, come up to just above parallel and then fire back into and out of the squat.
3 rounds of "FS complex" building to starting weights
1 sets @30-40% + 1 set @40-50% + 1 sets @50-60%



Metcon (Weight)

Front Squats "Complex"; 1+1+1 x 6 sets; every 2:00

"Complex" =
Pause Front Squat (1sec)
1 and 1/4 Front Squat
Front Squat

** starting @ 60-70% of Front Squat
** Build: Starting of light and building each set if form and range of motion allows

We are tackling a front squat complex with the focus on the pause front squat + 1 and ¼ front squat to really work on tension and elasticity out of the hole. Work up to something heavy today.

Specific Prep

TnG Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.
3 segmented Clean DL
3 Clean High Pull
3 Muscle Clean
3 power clean
Thruster: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.
3 Dip/Drive drill (2s pause at dip)
3 Push press
3 thrusters
Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. POINT OF PERFORMANCE - make sure chest is touching ground on every rep!
3 stepping burpees
3 jumping burpees



What’s Normal Anyways? (Time)

7 Rounds for Time (15:00 CAP)
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 95/65#

Goal TIME: 7-11:00
This one is fun! We are building off the workout we did a couple weeks ago and hitting this barbell piece with the focus on staying unbroken throughout while maintaining speed on the burpees. If you can get this done in under 7:00 you are flying. The expectation is closer to about 1:30/round. Manage the breaks, stay steady throughout and push the pace on the last round.

What’s Normal Anyways? (BUILD) (Time)

7 Rounds for Time
7 Hang Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 75/55#

Cool Down/Stretch

[after class]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose

EXTRA Competitor WOD

Weightlifting – A, B &C (Before Main WOD)
Gymnastics Conditioning – D (After Main WOD, Before Accessories)
Machine Conditioning -E (Finish the Day)

Power Clean (1 rep x 10 sets; every 75s)

Starting @ 80% of 1rm and increase each set

Squat Clean Thruster (1 rep x 10 sets; every 1:00)

Starting @ 80% of 1rm Thruster and increase each set
Goal: mid to high 90% of 1rm

Clean Pull (3-3-3-3; rest as needed)

3 Reps @ 100%
3 Reps @ 102-105% x 3 Sets

Metcon (5 Rounds for reps)

5 Sets, Each for Time:
15 Toe to Bar
15 Drag Rope Double Unders
10 Chest to Bar Pull-Ups
15 Drag Rope Double Unders
5 Bar Muscle-Up
R: 2:00 b/s

Metcon (Time)

3 Rounds for Time
1k Ski
4k Bike

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