CrossFit WOD, May 28, 2022

December 12, 2022
CrossFit WOD, May 28, 2022




8:00 AMRAP
1:00 Row
10 Scapular Pull-Ups
10 Kip Swings
20 Alt V-Ups
5 No Jump Burpees

Specific Prep


Cal Row: This focus for today is connection through the entirety of the stroke. We are looking to maintain a straight chain path and connect the stroke as legs, then body, then arms as we finish to the sternum.
Practice "race start"
5 calories at moderate
5 calories at workout pace
5 calories at faster than workout pace

Toe to Bar:
15s active hang
3 slow lower strict Toes to bar -or- straight leg raise as high as you can (both with as much control down as possible
5 kip swings
5 kipping T2B or KTE or Straight leg raise

Burpee Box Jump Overs : Focusing foot movement today. try to limit extra steps/shuffles
3/3 box step ups
3 burpees in front of box (step or jump back/forward)
3 Slow Burpee Box Jump overs - Practice pivot on box w/ BIG step back so feet are in position for next burpee
3 BBJO's at workout pace



Ashford Castle (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
50 Cal Row
40 Toe to Bar
30 Burpee Box Jump Overs 24/20"
*Partition between partners in the best way you can

Open/RX+: 30/24" box

Ashford Castle (BUILD) (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
40 Cal Row
30 Abmat Sit-Ups
20 Burpees Box Step Overs 20/12"



Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
1:00 Forearm Plank
:30sec Hollow Hold
*If you go unbroken you will finish
4 Rounds + 1:00 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

Clean (full) + Front squat + Jerk (3 Squat Cleans + 2 Front Squats + 1 Split Jerk)

Work up to a Max for The Day

Metcon (Time)

2 minutes on: 2 minutes Off
15 Chest to Bar Pull Ups
15/10 Cal Rogue Echo
In remaining time Max Snatches 105/75#
Repeat until 60 reps are achieved

Metcon (Time)

2 Sets, For Quality:
25 Deficit Push Ups
20 GHD Sit Ups
15 Strict Pull Ups

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