CrossFit WOD, May 3, 2022

December 12, 2022
CrossFit WOD, May 3, 2022



8:00 AMRAP
:30sec Double Under or Bike
7/7 KB Windmill
50/50ft Bottoms Up KB Waiters Carry
:20sec Tuck L-Hang

Skill Work

Work [15:00-30:00]
Bar Muscle-Up Skills and Progression

This session here should help athletes understand where they are at and what progressions to utilize for the workout. We want to spend about 15:00 here and possibly get our athletes their first bar muscle-up. This is always a great thing to see and a fun skill to throw in and practice. For those not even close, we can go over scaling modifications and talk through specific points of performance as the others are tackling the drills and skills for bar muscle-ups.

For those in class that BMU down a little primer/prep work EMOM for them:
EMOM 6-9:00
1: 1-2 BMU
2: 15 DU + 3-4 Toes to Bar
3: Bike at easy pace



Bachelor Party (AMRAP - Rounds and Reps)

18:00 AMRAP
5 Burpee Pull-Ups
30 Double Unders
10 Toes to Bar
30 Double Unders
15/10 Cal Echo Bike
30 Double Unders

Open/RX+: 5 Bar Muscle Ups
Goal: 4-5 Rounds
The goal today is to work through a longer amrap and have time to hit some gymnastics skills. Focus on being smooth on the bar muscle-ups, breathing through the double unders, then jumping up for a good quick set of toes to bar before tackling more dubs, a bike, and more dubs. For the bike we expect this to be where we hit the most time in the workout, so just stay steady and try to get this done in under a minute.

Bachelor Party (BUILD) (AMRAP - Rounds and Reps)

18:00 AMRAP
5 Burpee Jumping Pull-Ups
50 Single Unders
10 Strict Knee Raises
50 Single Unders
12/8 Cal Echo Bike
50 Single Unders

Cool Down/Stretch

1:00 Calf Foam Roller
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

Accessory Work

Metcon (Time)

5 Sets, For Quality
4-6 Strict Chin-Up @30x3
4-6 Ring Dips @33x3
10/10 GHD Side Crunch

EXTRA Competitor WOD

Strength -A (Before Main WOD)
Gymnastics - B (Before or After Main WOD)
Conditioning - C (Either First thing in Day or Last Thing)

Close Grip Bench Press (5,5,5,5,3,3; rest 3:00)

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

Handstand Walk (50' Every 75sec x 6 Sets)

Metcon (7 Rounds for reps)

7 Sets:
600m @5km pace + Rest 30 seconds
200m @3km pace + Rest 30s
200m @1 mile pace + Rest 2:00

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