CrossFit WOD, May 5, 2022

December 12, 2022
CrossFit WOD, May 5, 2022




8:00 AMRAP
30sec/30sec Posterior Hip Distraction
6 Inchworm to Hollow
6/6 Staggered Stance KB Deadlift
10 Crossover Box Step-Overs
5 Box Jumps


2-3 sets x 5-7 reps building to starting weight (roughly around 65% of your 1RM)



Deadlift ( 7-5-3, 7-5-3, 7-5-3 rest 20s rest 3:00)

rest 20s b/t 7 & 5 & 3; complete each set of 15 reps rest 3:00

Increase weight from the last time we saw this style of deadlift rep scheme. It was 9-7-5 last time, total of 21 reps per set, now we are at 15 reps per set.
Expectations are to start this at around 65% and increase on each set.

Build: start lighter and build as form allows within set and sets

Specific Prep


Single DB Overhead Carry: Focus on positions and body alignment here. Press hard through the dumbbell and work to get the arm as straight as possible overhead while bracing and working to fight against any overextension of the lumbar spine.
10' per side practice w/ working weight
Single DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step-overs.
3/3 Box step overs (no weight)
2/2 Box step overs w/ DB
Box Jumps: Two-foot jump, with a two-foot land and full extension on top of the box.
3 box jumps w/ 1s pause at landing position before standing tall to extend knees and hips



Alan (AMRAP - Rounds and Reps)

10:00 AMRAP
100ft Single DB Overhead Carry 50/35#
10 Single DB Step-Overs 24/20'', 50/35#
15 Box Jumps 24/20''
This is a simple triplet with the focus being on midline stability and muscular stamina conditioning. Keep tight overhead with the DB overhead carry, the move into the DB Box step-overs with the focus of staying unbroken through them before setting them down and moving into the box jumps.

Open/RX+: 70/50#

Alan Build (AMRAP - Rounds and Reps)

10:00 AMRAP
100ft Single DB Overhead Carry 35/25#
10 Single DB Step-Overs 24/20'', 35/25#
15 Box Jumps -or alt. step ups 24/20''

Cool Down/Stretch


1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Up dog Pose

Accessory Work

Metcon (Weight)

4 Sets
100ft Farmers Carry *Heavy
1:00 Sorenson Hold

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